What to do when you can't sleep

A good night’s sleep is essential for your health and well-being. Lack of sleep can lead to a variety of problems, such as reduced concentration, increased stress, and a weakened immune system. Not being able to sleep due to stress? That’s a thing of the past. In this newsletter, we offer medical insights and practical tips to tackle sleep problems.

Causes of sleep problems

Why can't you sleep?

Stress and Anxiety: Stress and anxiety are major factors that can cause insomnia. The stress hormone cortisol keeps you alert, which makes it difficult to fall asleep.

Poor Sleep Hygiene: Sleep hygiene includes the habits that affect your sleep. Irregular bedtimes, using electronic devices before bed, and an uncomfortable sleep environment can disrupt your sleep.

Health Issues: Health issues such as sleep apnea, restless leg syndrome (RLS), and chronic pain can negatively impact your sleep. It is important to recognize and treat these conditions.

Environmental factors: Noise, light and uncomfortable temperature in the bedroom can disrupt your sleep. A quiet, dark and cool environment is conducive to a good night's sleep.

What tips does science give for people who can't sleep?

1. Create a Restful Sleep Environment

A dark, quiet and cool room helps you sleep better. Use blackout curtains, earplugs or a white noise machine to block out disturbing sounds and keep the room temperature between 16 and 18 degrees Celsius.

2. Keep a consistent sleep schedule

Go to bed and wake up at the same time every day, even on weekends. This helps regulate your body clock, which improves the quality of your sleep.

3. Limit the use of electronic devices

Blue light from smartphones, tablets and computers can disrupt the production of melatonin, a hormone that promotes sleep. Try to stop using electronic devices at least an hour before bedtime.

4. Relax before going to bed

Relaxation techniques such as meditation, deep breathing exercises, or a warm bath can help prepare your body and mind for sleep. These techniques reduce stress and promote more restful sleep.

5. Watch your diet and limit caffeine and alcohol

What you eat and drink affects your sleep. Caffeine and alcohol can disrupt your sleep, so avoid them especially in the hours before bed. Also, don't eat heavy meals right before bed.

6. Exercise regularly

Regular exercise can help you sleep better. Try to get at least 30 minutes of moderate exercise daily, but avoid vigorous exercise right before bed.

7. Manage stress and anxiety

Stress and anxiety can disrupt your sleep. Develop strategies to manage stress, such as journaling, talking to a therapist, or practicing mindfulness.

tips for better sleep

Specific advice and treatment options

Diagnostics

A thorough diagnostic evaluation is essential to identify the causes of sleep problems. This may include the use of polysomnography (a sleep study) to identify sleep stages and possible sleep disorders such as sleep apnea. Actigraphy may also be useful to monitor sleep-wake patterns over longer periods of time.

Pharmacological treatments

Pharmacotherapy can be an effective short-term solution for insomnia, although use must be carefully monitored to avoid dependency and side effects.

  • Benzodiazepines and non-benzodiazepine sleeping pills (such as zolpidem and eszopiclone) may help with acute insomnia, but are not suitable for long-term use because of the risk of dependence and tolerance.
  • Melatonin agonists (such as ramelteon) may be useful in sleep disorders related to circadian rhythm disturbances.
  • Antidepressants with sedative properties (such as trazodone and mirtazapine) may be considered in patients with comorbid depression and insomnia.

Cognitive Behavioral Therapy for Insomnia (CBT-I)

CBT-I is a first-line treatment for chronic insomnia. This therapy focuses on changing dysfunctional thoughts and behaviors that maintain insomnia. Elements of CBT-I include:

  • Stimulus control therapy : Techniques to reduce negative associations with bed and sleep environment.
  • Sleep Hygiene Education : Education about good sleep habits.
  • Sleep restriction therapy : Limiting time in bed to increase sleep pressure.
  • Cognitive restructuring : Changing negative thoughts about sleep.

The use of supplements can also help with falling asleep and sleeping through the night. Metis Sleep 08 is specially designed for this.

Pharmacist Dirk
Founder Metis Supplements

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