For those struggling with persistent insomnia, the end of summer heat does not necessarily signal an improvement in sleep quality. According to Helen Down, who has experienced insomnia for four decades, being perpetually tired can impact relationships, career, and overall health, with research suggesting links between poor sleep and certain early-onset cancers. The NHS reports that a third of the population experiences insomnia symptoms at least weekly.
Down, now 53, has spent years experimenting with various methods to improve her sleep. While standard sleep hygiene practices like avoiding screens before bed and limiting caffeine are often recommended, Down notes they are generally insufficient for severe insomnia. Behavioral sleep therapist Dr. Jade Wu describes sleep hygiene as a "good baseline set of habits," but suggests it is "too little, too late" for those with significant sleep problems.
Personal Sleep Strategies
Down emphasizes the importance of a consistent wake/sleep routine, aiming to get up at 7 a.m. daily, regardless of nighttime sleep quality, to help regulate her circadian rhythm with daylight exposure. She also notes that science suggests an orgasm can make sleep easier, a strategy that can be pursued even if sleeping separately from a partner, which she notes is common among insomniacs.
In terms of supplements, Down has found magnesium glycinate and CBD oil to be beneficial. A 560mg capsule of Barefoot Nutrition magnesium glycinate aids muscle relaxation, while a drop of Trip CBD oil helps reduce anxiety, both positively impacting her sleep. Other supplements like valerian tea, ashwagandha, passionflower, and L-theanine have proven less effective for her over time, often working only while the placebo effect lasts.
Down also tried Cognitive Behavioural Therapy for Insomnia (CBT-I), a talking therapy offered by the NHS. While 70-80% of participants reportedly see improvements, Down found some strategies unhelpful, such as the advice to get up and do chores if unable to sleep for more than 20 minutes, which she found made her more alert and resentful. Although her sleep did not improve through the course, she learned that catastrophizing sleep issues exacerbates them.
Technology and Lifestyle Adjustments
Sleep technology, ranging from cooling mattresses to AI-enhanced earbuds, is widely available, but its effectiveness is debated. A Norwegian study indicated that sleep trackers can sometimes increase insomniacs' anxieties. However, Down found one device, the £300 Zeez Sleep Pebble, to be helpful. This device, placed under the pillow, reportedly emits electromagnetic pulses designed to mimic the brainwaves of sound sleepers, nurturing better quality sleep without requiring an app.
Regarding alcohol, Down states that while it is generally known to disrupt sleep, a single small glass of merlot has, for her, often led to a better night's sleep. For women experiencing midlife insomnia, she recommends hormone replacement therapy (HRT). A new study suggests that starting HRT at the first signs of perimenopause can prevent sleep deterioration, a benefit she experienced herself as her sleep gradually improved after starting HRT.
Timing of naps is also crucial. Short naps, no longer than 30 minutes and not after 3 p.m., can serve as a helpful reset. Even just resting with eyes closed for a few minutes can be refreshing. Down suggests that if one sleeps better on holiday, it may indicate that stress is a significant factor affecting sleep, highlighting the benefit of stress management techniques like massage.
Mindfulness as a Key Strategy
Down identifies mindfulness as the most effective strategy she has adopted. Daily daytime meditations have helped her become calmer, with benefits extending beyond sleep into her relationships and work. Body scans, a mindfulness technique involving imagining warmth flowing through the body, are particularly effective for relaxation.