Common Habits that Worsen Sleep Problems

Quality sleep is essential for physical and mental health. As a psychologist, I frequently discuss sleep problems with my clients. On the surface, many of the habits I mention below will seem like they could be helpful. However, they are disruptive to processes such as circadian rhythm and sleep drive, which are essential for quality sleep. Circadian rhythm refers to an internal clock that drives many biological functions, such as internal body temperature, level of arousal and the release of cortisol within a 24-hour time-period. Exposure to sunlight and other cues such as alarm clocks and regular mealtimes help to regulate our circadian rhythm. Sleep drive refers to the propensity to fall asleep. It is impacted by the number of hours an individual is awake and the amount of activity on a given day (Wohlgemuth & Fins, 2019).

Clock Watching

It is a natural urge to look at the time when we can’t sleep. However, tracking time tends to increase anxiety about not sleeping. This habit often leads to overthinking (i.e. “I only have X amount of time left” or “I’m going to be so tired tomorrow”).

Therapist tip: I advise clients to keep their phones out of the bedroom to reduce checking the phone/time during awakenings. A basic alarm clock can work best. It helps to turn it away at bedtime so that the time is not visible.

Irregular bedtime and wake time

Many people operate from the mindset that it is best to just sleep whenever they are able. However, if we want to develop healthier sleep habits in the long-term, it is best to regulate sleep as much as possible, even on weekends.

Therapist tip: It is helpful to maintain a regular wake time and to use a 1-snooze rule for the alarm. Once the alarm goes off, snooze once at most and then get out of bed. On weekends or days when it is not required to get up at a certain time, it is best to aim for the same wake time or push it back no more than 30 minutes to an hour. A regular wake time helps reset the circadian rhythm and increases sleep drive. This should result in getting sleepy around the same time in the evening.

Lying in bed for long periods of time when not sleeping

It may seem harmless to lie in bed and relax for long periods of time. Unfortunately, this often leads to feeling sluggish for the rest of the day. It negatively impacts our sleep drive when we don’t get enough activity throughout the day. Additionally, this habit conditions our brain to associate the bed with being awake.

Therapist tip: The bed should be reserved for sleep and sexual activity only. Working, reading, or scrolling on a cellphone in bed can all lead to feelings of restlessness later on and should be avoided. As an alternative, I advise clients to go to a separate, comfortable space in their home if they estimate they have been awake in bed for more than 20 minutes. The goal is to engage in a non-stimulating activity until one feels sleepy and then try to go back to bed.

Napping

An occasional nap might be just the reset that someone needs if they are feeling under the weather or sleep deprived. However, if someone frequently takes naps, this disrupts a normal routine, impacts sleep drive, and often makes it harder to fall asleep at a reasonable time.

Therapist tip: Unless there are special circumstances such as being ill, I advise my clients to limit napping as much as possible.

Drinking alcohol

People often drink alcohol with the false impression that it will help them sleep. While alcohol can help a person to fall asleep initially, it disrupts the normal sleep cycle and often results in more awakenings throughout the night.

Therapist tip: It is recommended to refrain from alcohol use in order to restore healthy sleep habits.

Exercising too close to bedtime

Exercise is one of the most effective coping skills for a variety of concerns. However, timing exercise is important. Exercising too close to bedtime increases body temperature, which can interfere with sleep onset (Wohlgemuth & Fins, 2019).

Therapist tip: Aim to exercise several hours before bedtime in order to get restful sleep.

Overcompensating for lost sleep by going to bed too early or oversleeping

Intuitively, this may seem like an obvious solution to sleep problems. Many people will attempt to get into bed earlier or sleep in late to make up for lost sleep. Unfortunately, this can worsen sleep over time. Going to bed before one is sleepy often results in lying awake for long periods of time. The brain will eventually associate the bed with wakefulness. Oversleeping the following day disrupts the circadian rhythm and sleep drive.

Therapist tip: As mentioned previously, I advise my client to strive for a regular wake time and to follow the 1 snooze rule for the alarm. The goal is to limit any wakeful behaviors in bed as much as possible in order to restore sleep quality.

Cognitive Behavioral Therapy for Insomnia (CBT-I) is considered an effective treatment to address sleep disruption. It involves psychoeducation and several evidence-based strategies to decrease awakenings during the night. Treatment involves use of a sleep diary, ideally for 2 weeks. Once the client provides this data, I work with them to help identify maladaptive behaviors that may interfere with their sleep.

Related Posts:

Insomnia: Causes and Recommendations for Treatment

The 5-4-3-2-1 Grounding Technique For Improved Sleep Quality

References:

Wohlgemuth, W.K. and Fins, A.I. (2019). Insomnia (Advances in Psychotherapy-Evidence-based practice). Hogrefe.

If you or someone you know is struggling with insomnia, I’d love to help. Feel free to contact me at 630-570-0095 or email at drpamheilman@heilmanps.com.

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The content on this website is meant for informational purposes only and is not intended to take the place of mental health diagnosis and treatment. All information is provided on an "as is" basis. Heilman Psychological Services, PLLC does not assume responsibility or liability for any errors or omissions that may occur.