Not being able to stay asleep might be one of the most annoying things ever, am I right? Lying in bed, tossing and turning, yawning, watching the clock tick…it’s rough, especially when you’re exhausted and had a long day of work or parenting (or both). You might also find yourself calculating how many hours you have until your alarm goes off, which can unfortunately worsen your anxiety, frustration and ability to get extra Zzzs.
If this happens often, you might wonder if you have a sleep condition, such as insomnia or obstructive sleep apnea. You may have tried various supplements that can help with sleep, such as magnesium and melatonin, or participated in a trend like “dark showering.” Maybe you’ve found some relief with these things, and maybe you haven’t. Even if they do help some, are they addressing the root issue? Probably not.
To help readers address this common issue, Parade spoke to sleep specialists. What is the first thing they ask people who can’t stay asleep, and why? Plus, what are other reasons why people may struggle to stay asleep, and what can help on those fitful nights? All of those questions are answered below.
?SIGN UP for Parade’s health newsletter with expert-approved tips, healthy eats, exercises, news & more to help you stay healthy & feel your best self?
The First Thing Sleep Specialists Ask People Who Can’t Stay Asleep
The question is, “Are you using screens before bed?” This goes for adults and kids alike.
“It is one of the first questions because screen use is extremely common, modifiable and an important part of a child’s sleep history,” says Dr. Rupali Drewek, MD, the co-medical director of the sleep medicine program at Phoenix Children’s. “I don’t assume screens are the cause of a child’s nighttime awakenings, but I want to know what they’re doing before bed, and what they’re doing if they wake up during the night.”
Screens can harm the quality and duration of sleep for adults, too. “Light, particularly blue light from electronic devices, harms natural melatonin production and is overstimulating for the brain, with videos, news, texting or social media creating stimulus that disrupts the brain’s resting state,” says Dr. Carleara Weiss, PhD, MS, RN, a sleep scientist and the sleep science advisor at Aeroflow Sleep.
Dr. Shelby Harris, PsyD, DBSM, a board-certified behavioral sleep specialist and expert advisory board member for Project Sleep, especially agrees with that latter part. She believes the bigger issue is what you’re doing on the screen.
“If you’re scrolling social media, checking work email, watching something stressful or stimulating, or getting caught up in a news rabbit hole, your brain is staying engaged when it should be winding down,” she explains. “Screens can also make it easy to lose track of time and push bedtime later.”
Related: I Stopped Looking at My Phone Before Bed for 30 Days and I Was Honestly Surprised by the Results
Other Reasons You Can’t Stay Asleep
Besides screens, what else can keep you up at night? Sleep specialists list additional culprits.
Stress and anxiety Erratic or inconsistent sleep schedules Drinking too much caffeine or drinking it too late in the day Having restless leg syndrome or periodic limb movements Environmental factors, such as noise or temperature Sleep disorders, such as obstructive sleep apnea (OSA) Other medical conditions, such as asthma, eczema, acid reflux/GERD, frequent urination, hormonal shifts and chronic pain Alcohol consumption A sedentary lifestyle Certain medications Spending too much time in bed trying to force yourself to sleepSome nighttime awakenings are normal, Dr. Drewek clarifies. What matters is the frequency, how long someone is awake, whether they can return to sleep and whether the disrupted sleep affects mood, behavior, learning and functioning.
Related: This 3-Minute Habit Could Help You Sleep Through the Night
What To Do if You Can’t Stay Asleep
To address those factors listed above (and hopefully help yourself fall and stay asleep), experts recommend the following.
Having a wind-down routine before bed
Dr. Drewek suggests reading, taking a warm bath, drawing, doing some gentle stretches, listening to calming music and, of course, turning screens off. Start this between 30 and 60 minutes before you go to sleep.
Dr. Weiss agrees, also encouraging people to write in a journal or on a to-do list to free up brain space and prevent racing thoughts.
Related: ‘I’m a Cardiologist—This Is the Sleep Position That’s Hardest on Your Heart’
Be mindful of what you’re doing while using screens
Dr. Harris believes you “don’t necessarily need to ban screens before bed,” but rather, “focus on what you’re doing on them and how stimulating it is.” For example, stressful news clips will have a different effect than calming music on Spotify.
And if you wake up during the night, fight the urge to reach for your phone. “The goal is to keep your brain as bored and relaxed as possible,” Dr. Harris explains.
Additionally, she encourages adjusting the brightness to be dimmer or warmer, which may be labeled in your phone’s settings “night mode” or something similar.
Related: I Asked ChatGPT, Claude and Gemini the #1 Bedtime Habit of the Calmest People—Here’s the Winner
Create a sleep-promoting daily routine
As counterintuitive as it might sound, consider what your day looks like. Dr. Drewek says to create a predictable bedtime and wake time (even on weekends) to strengthen the body’s circadian rhythm, or sleep-wake cycle. She also mentions getting regular exercise and plenty of exposure to natural light, especially in the morning.
Related: ‘I Have Chronic Insomnia—Here’s Everything I Do When I Can’t Sleep’
Be mindful of your sleep mindset
Feeling frustrated about your lack of sleep, or feeling stressed about how many hours you have until your alarm goes off, can actually worsen sleep outcomes.
“Most importantly, don’t turn sleep into a performance,” Dr. Harris says. “The harder you try to force sleep, the harder it can become.”
This is because the effort increases alertness and makes bedtime stressful—two things that can keep you awake.
Check for an underlying sleep disorder
Still can’t stay asleep? You may want to talk to a healthcare professional, Dr. Drewek says, especially if you do any of the following:
Snore Gasp at night Breathe through the mouth when sleeping Have unusual movements in bed Show significant daytime sleepiness or behavioral changes the next dayDr. Weiss agrees. “I highly recommend seeking medical evaluation by a sleep doctor if you notice little to no change after making these adjustments,” she says. “I also recommend seeking immediate, personalized medical advice if you experience headache, dry mouth, sore throat, brain fog or extreme daytime sleepiness upon waking, as these may indicate another sleep disorder that will not improve with behavioral changes alone, such as obstructive sleep apnea.”
Up Next:
Sources
Dr. Rupali Drewek, MD, is the co-medical director of the sleep medicine program at Phoenix Children’s. Dr. Carleara Weiss, PhD, MS, RN, is a sleep scientist and the sleep science advisor at Aeroflow Sleep. Dr. Shelby Harris, PsyD, DBSM, is a board-certified behavioral sleep specialist and expert advisory board member for Project Sleep. Why your mind won’t shut off at night, American Academy of Sleep MedicineHence then, the article about i m a sleep specialist this is the first question i ask someone who can t stay asleep was published today ( ) and is available on Parade ( Saudi Arabia ) The editorial team at PressBee has edited and verified it, and it may have been modified, fully republished, or quoted. You can read and follow the updates of this news or article from its original source.
Read More Details
Finally We wish PressBee provided you with enough information of ( ‘I’m a Sleep Specialist—This Is the First Question I Ask Someone Who Can’t Stay Asleep’ )
Also on site :
- FBI launches investigation into theft of millions of Americans’ and Canadians’ stolen driver’s licenses
- Bad Bunny Makes Historic Hops With Seven Emmy Wins for Super Bowl Halftime Show; Other Musicians Hit High Notes (And Some Misses)
- Drew Barrymore’s $10 Stoneware Pie Dish Is a ‘Beautifully Simple’ Way to Bake ‘Extra Joy’ Into Your Desserts