Some people have trouble sleeping when the days get shorter. I’m one of them and so is Gabriel, who recently wrote in wondering how to improve his sleep:
“I was born close to the equator in Brazil, and I usually don’t have problems sleeping when I’m there or during the summer time in Canada, where I live now. But winter is around the corner, and my sleeping problems have just begun again. I usually go to bed at 11 p.m. but wake up around 3 a.m. However, in the summer my wake time is 7 a.m. I feel irritated, depressed and cannot concentrate. . . Is light treatment the way to go?”
Sunshine and warm weather are a boost to the spirit after a long, hard winter. But they may not do much for your sleep. In fact, if you’re sensitive to light and heat, long days and warm nights can be a setup for insomnia.
Here’s how to get more sleep as we move into June and July.
Will there ever be a morning-after pill prescribed for insomnia? Wouldn’t that be nice. Insomnia wouldn’t be half as bad if it weren’t so debilitating the next day. No fatigue to contend with, no brain fog, no low mood. White nights could even be enjoyable if we knew in the morning that we could resort to Plan B.
For now there’s no simple way to avoid insomnia symptoms that occur in the daytime. But there are ways to minimize their impact, whether the bad nights come often or just once in a while. Here are 6 habits I find useful and maybe you will, too.
Stressors at work— demanding bosses, looming deadlines, performance reviews, and the like—can fuel insomnia. But low light and the timing of work can also affect sleep. Lack of exposure to sunlight on the job and night or shift work may reduce total sleep time and deprive you of energy in your waking hours.
But you may be able to manage these less-than-optimal work conditions in ways that improve both your sleep and your stamina.
Off to college soon (or know of someone who is)? You’re probably looking forward to interesting classes, good friends, and the freedom to live away from the prying eyes of Mom and Dad. Heady prospects, all three! But you’ll also face some challenges. Getting enough sleep may be one.
But college life doesn’t have to be disruptive to sleep. By planning ahead, you can get the sleep you need whether you’re inclined to get up early or burn the midnight oil. Here’s what you can to do get a better night’s sleep away from home.
A small business owner wrote to Ask The Savvy Insomniac to say that her problem was that she didn’t normally feel sleepy until around 3 a.m.
Here are a couple ways she could shift her biological rhythms so that she feels like going to sleep earlier.
Early birds often awaken in the wee hours of the morning and miss out on social activities in the evening.
Here’s how to sleep later in the morning and delay evening sleepiness using appropriately-timed light exposure and exercise.