Do you frequently find yourself tossing and turning in bed, feeling frustrated because you can't fall asleep? For some individuals, anxiety creeps in with thoughts like, "What if I can't sleep? I have a busy day at work tomorrow!" and this leads to a spiral of worry.
I can relate to this personally as we all have our own unique circadian rhythms. I have struggled with my unique circadian rhythm, which has worsened over the years. However, when I was growing up, the school schedule was designed for early risers, so kids like me were at a disadvantage even before starting school..
Understanding Your Circadian Rhythm
Back then, I was unaware of what the circadian rhythm even meant. However, it turns out this is a legitimate concept, and what goes on in my body is somewhat or very different from those who are early risers.
The Night Owl Lifestyle: Pros and Cons
Pros:
Quiet time and focus : Research suggests that night owls tend to be more creative, possibly due to their ability to think outside the box during the quiet hours of the night. Those horurs are quiet and some people report they can focus more when it's quiet.
Productivity Peaks : Nighttime can be a golden window for completing tasks without distractions, leading to enhanced productivity for night owls.
Cons:
Social Challenges: Many individuals encounter difficulties in social interactions and meeting early morning commitments due to the prevalent early schedules in society. For example, students may struggle to attend 8am or 9am classes without adjusting their sleep patterns, presenting a significant challenge.
Health Implications: Disrupted sleep schedules can have adverse impacts on overall health, leading to symptoms such as fatigue, mood fluctuations, and an increased susceptibility to various health conditions. As explained by a healthcare professional, these conditions may include cardiovascular disease, diabetes, stroke, and others.
What to Do When You cannot sleep.
Don't toss and turn..which will make you more frustrated!
Initially, try to acknowledge that it may take some time for you to drift off to sleep. Remember that everyone is different, so avoid being too hard on yourself even though it can be frustrating. If you've been attempting to sleep for 10-15 minutes without success, get out of bed and move to another room (preferably dark) to engage in a mundane activity. You could wash dishes attentively, read microwave instructions, peruse random warranties...anything that doesn't stimulate your mind. See if you start feeling bored and drowsy, then you can return to bed. Also, reassure yourself that not being able to sleep is not the end of the world. If possible, consider calling in sick to work or school, or taking half a day off to take care of yourself. When your body truly needs rest, sleep will come naturally.
Maintain a Sleep-Friendly Environment:
The ideal sleeping environment varies from person to person. If you find it beneficial, try to keep your bedroom dark, quiet, and dim the lights before bedtime. Remember to close your curtains and, if possible, keep your bedroom at a cooler temperature for a comfortable rest.
Implement a Wind-Down Routine:
I have heard my doctor talk to me numerous times about the importance of "sleep hygiene," and I can attest that it truly does make a difference. Excessive exposure to blue light from devices like social media, iPhones, video games, and TV can overstimulate the brain and disrupt your sleep. While some individuals find comfort in falling asleep to the background noise of a TV, it is essential to find what works best for you. Consider turning off electronic devices 90 minutes before bedtime, indulging in a warm bath or shower, sipping on soothing herbal tea, engaging in gentle stretching or self-massage. Apps like Calm offer excellent bedtime story series, and Headspace on Netflix provides similar relaxing content for bedtime. Practice slow, deep breathing exercises for relaxation, and take a few minutes to reflect on your accomplishments and express gratitude before bedtime. If you have a partner, aim to synchronize your bedtime routines and adopt a sleep hygiene regimen that suits both of your needs.
The Role of Light in Regulating Sleep
Light plays a vital role in controlling your sleep patterns, but during October and November in Pennsylvania, sunshine and fresh air may be scarce. Consider using a light box in the morning to signal to your brain that it's time to wake up. This is essential for regulating our circadian rhythm. For those who prefer staying up late, being exposed to natural light in the morning can assist the body in waking up and beginning the day. Conversely, reducing exposure to artificial light, particularly from screens, before bedtime can aid in the process of falling asleep.
Seeking Professional Help
If you have been practicing good sleep hygiene techniques but your sleep is still deteriorating, consider contacting your family doctor or primary care physician. It would also be beneficial to arrange a consultation with a licensed therapist. A medical appointment can help in identifying any underlying medical issues such as sleep apnea or narcolepsy.
Embracing Your Nocturnal Nature
Despite all your actions, I want to reassure you that it's completely fine to have a different sleep schedule. Remember, you are not alone in this. While our society often values early risers, it doesn't mean night owls can't be productive. The crucial thing is to ensure we get quality sleep, even if our sleep patterns differ.
There are numerous individuals similar to us out there. Let's accept that fact and strive to improve our situation as best as we can.
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