For those who have battled insomnia for decades, the end of summer heat does not necessarily signal an end to sleepless nights. Chronic sleep deprivation can impact relationships, career performance, and long-term health, with new research suggesting a link between poor sleep and certain early-onset cancers.
According to the NHS, one-third of the population experiences insomnia symptoms at least once a week. Helen Down, 53, has been a longtime insomniac, experimenting with potential cures for much of her life. She offers a personal perspective on what has proven effective and what has not.
While traditional sleep hygiene advice, such as avoiding screens before bed and limiting caffeine intake, is often recommended, Down notes that these measures may not be sufficient for individuals with severe insomnia. Dr. Jade Wu, a behavioral sleep therapist, suggests that sleep hygiene serves as a baseline but is often inadequate for those with significant sleep problems.
Down emphasizes the importance of a consistent sleep-wake routine, waking up at the same time each day, regardless of sleep quality. Exposure to daylight upon waking helps to regulate her circadian rhythm.
Exploring Sleep Remedies
Down has explored numerous supplements over the years, including valerian tea, ashwagandha, passionflower, and L-theanine, finding that their effectiveness often waned once the placebo effect subsided. However, she identifies two remedies that have become indispensable: a 560mg capsule of magnesium glycinate for muscle relaxation and a drop of CBD oil to reduce anxiety. Both have demonstrably improved her sleep quality.
Cognitive Behavioral Therapy for Insomnia (CBT-I), a talking therapy offered by the NHS, was also attempted by Down around the age of 45 when perimenopause exacerbated her insomnia. While the therapy claims significant improvement for a high percentage of participants, Down found some suggested strategies, like reading in bed or getting up to do chores if unable to sleep for more than 20 minutes, to be unhelpful. The practice of getting up and engaging in activities made her more alert and frustrated. Although her sleep did not improve from the course, she learned about the negative impact of catastrophizing sleep issues.
Technology and Other Strategies
The market for sleep technology is extensive, ranging from cooling mattresses to AI-enhanced earbuds. However, research, such as a Norwegian study, has indicated that sleep trackers can sometimes exacerbate insomniacs' anxieties. Down has found one device, the Zeez Sleep Pebble, to be beneficial. This device, placed under the pillow, reportedly emits electromagnetic pulses intended to mimic the brainwaves of good sleepers. While it did not entirely resolve her insomnia, it contributed to better sleep quality.
Down also notes the common advice that alcohol disrupts sleep. However, she finds that a small glass of merlot can sometimes lead to a better night's sleep for her. For women experiencing midlife insomnia, she recommends hormone replacement therapy (HRT). A recent study suggests that starting HRT at the onset of perimenopause can prevent sleep deterioration, which she experienced herself, noting a gradual improvement after beginning HRT.
Napping can be a helpful reset for some, provided naps are kept short (under 30 minutes) and not taken too late in the day. Even a few minutes of rest with closed eyes can be refreshing.
Mindfulness as a Key Strategy
Mindfulness has emerged as Down's most effective strategy for managing stress and improving sleep. Regular daytime meditations have fostered a sense of calm that extends beyond sleep, positively influencing her relationships and work. Body scan meditations, where one imagines warmth flowing through the body, have been particularly effective for relaxation.