The end of summer means back to school, back to routine and back to reality. Your stress levels are rising and you can't remember the last time you clocked up anything close to 8 hours sleep. No wonder you're tired.
"You're not alone," says Dr. Pedram Navab, a neurologist and sleep medicine specialist. He's used to seeing patients struggling with a heavy sleep debt and after his own fatigue led to a near-fatal car accident, he's dedicated his life to helping others get decent rest.
And as the author of The Alchemy of Sleep (pre-order at Amazon) explains, good sleep can be as simple as three (free) steps. He spoke to us about his top tips for overcoming your 'adjustment insomnia' — starting tonight.
3-step routine for better sleep
1. Set a consistent wake time
“The most important advice that I give to my patients all the time is to keep a consistent schedule," explains Dr. Navab. "Basically, try to wake up at the same time each morning. Try to go to sleep at the same time each night."
Routine is the foundation of good sleep. It's even been linked to longer lifespans; a study by Vitality found going to sleep within a set one hour time frame five nights a week was a key indicator of mortality.
"Sleep likes that routine," says Dr. Navab. "That's why we do so well with a sunrise and sunset time. Because our body runs on the circadian rhythm in tune with the natural rhythm of the sun rising and sun setting."
He notes that a set wake up time allows you to "start that rhythm again." So no oversleeping, even when you're dog-tired. By getting up early, you leave plenty of time for sleepy-chemical adenosine to build up. As a result, you're more likely to drop off quickly the next night.
"Keeping that consistent schedule as much as you can is probably the biggest factor in helping you sleep better,” explains Dr. Navab.
2. Write down 3 things from your day before bed
Find yourself waking up at 3 a.m. in a cold sweat over your to-do list? Or unable to go to bed until you've finished that one last task? Dr. Navab has a fix.
"I tell [my patients], write down one thing that went well today, one thing that could have gone better," he advises.
There's a reason why your thoughts start to race when you climb into bed. Without the hustle of day-to-day life to keep you busy, your brain is free to recall all the anxieties normally kept bubbling under the surface.
"At night, when you're lying alone, it's you and your brain, and you just start thinking," he explains. "So that's why I like the idea of writing one thing that went well, one thing that went badly, things that you could have done differently, to set that day apart. And the next day is the new day."
He describes it as the "tabula rasa" — a blank slate.
3. Get sunlight first thing
Your alarm's gone off and even though you're tired, you know if you want to keep up your new routine, you need to get out of bed.
Dr. Navab's final tip is just what's needed to feel fresher on groggy mornings: a little dose of sunshine.
"Try to get out there and get some sun when you wake up in the morning, at least half an hour," he says. "Even on cloudier days, because you're still getting a little bit of light."
He notes that sunshine in the morning helps "reset your circadian rhythms". This is because light signals to your body clock that it's time to get up, clearing away the fatigue of sleep inertia.
Keeping healthy circadian function helps with sleep "in general", according to Dr. Navab. It's almost like winding up a watch; it keeps your internal body clock ticking along in time.
What is 'adjustment insomnia' — and why might it be behind your poor sleep?
The end of summer often brings with it a change in routine, particularly for parents and children. You have a new schedule to get used to, new routines to learn, and new pressures rearing their head.
As a result, the relaxed sleep you enjoyed all summer is now taking a downturn.
Upheaval can have a negative impact on your sleep, a phenomenon Dr. Navab describes as "adjustment insomnia." (Often known as short-term insomnia or acute insomnia.)
According to the American Medical Association, roughly one-third of Americans will experience acute insomnia in their lifetime. It can be triggered by a range of factors, with stress a frequent cause.
Following Dr. Navab's tips can help you get your sleep back to its best. And set you up with the healthy routine you need to weather the next sleep storm (...it'll be the holidays before you know it.)
When to speak to a doctor about your sleep?
If you've been experiencing long-term sleep deprivation (three months or longer), your sleep has taken a sudden downturn with no obvious cause, or you suspect you're experiencing sleep apnea, we recommend speaking to a healthcare professional.
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