Sleep is a complex and crucial part of our health, yet many people struggle with different aspects of it. While some find it challenging to fall asleep initially, others wake frequently or too early and struggle to get back to sleep. Falling asleep and staying asleep are distinct issues, influenced by different factors and requiring unique approaches to resolve. Understanding why you may struggle with either can help improve your overall sleep quality, leading to better health, mood, and energy levels.
Falling asleep, known as “sleep onset,” refers to the process of transitioning from wakefulness to sleep. For some, this can take 30 minutes or more each night, often due to high levels of stress, anxiety, or caffeine consumption later in the day. A study from Psychological Bulletin suggests that elevated stress levels can prolong sleep onset by increasing cortisol levels, which keep the brain alert and make it harder to relax enough to fall asleep. Limiting exposure to screens and creating a calming pre-sleep routine can help the body naturally unwind and reduce cortisol levels, making it easier to drift off.
Staying asleep, or “sleep maintenance,” presents an entirely different challenge. This can involve waking up frequently during the night or too early in the morning, disrupting the natural sleep cycle. Often, sleep maintenance issues are related to physiological changes, such as fluctuations in blood sugar levels, or environmental factors like room temperature and noise. According to the Journal of Clinical Sleep Medicine, individuals who experience high levels of stress may also have fragmented sleep patterns due to nighttime awakenings or lighter sleep stages. Addressing factors like room temperature, noise levels, and stabilizing blood sugar with a balanced diet may help maintain longer stretches of sleep.
Anxiety and stress can exacerbate both sleep onset and sleep maintenance issues, though they manifest differently in each case. Those who struggle with sleep onset often have an overactive mind that prevents them from relaxing. In contrast, people who wake up frequently may find themselves worrying or ruminating on things during the night. Cognitive Behavioral Therapy for Insomnia (CBT-I) is one of the most effective approaches for managing these thought patterns and has shown positive results in helping both falling and staying asleep issues. CBT-I techniques such as “thought reframing” and “worry time” aim to train the mind to release anxieties before bed, aiding in both falling asleep and staying asleep.
Creating a sleep-friendly environment can make a significant difference in both sleep onset and maintenance. Research published in Sleep Medicine Reviews highlights that room darkness, a comfortable mattress, and a cool temperature between 60-67°F are essential factors. Blackout curtains, white noise machines, or calming scents like lavender can also promote a more peaceful setting. Establishing consistent routines and sleep hygiene practices, such as going to bed at the same time each night and avoiding caffeine after midday, can significantly improve both the time it takes to fall asleep and the likelihood of staying asleep.
Dietary factors and lifestyle habits influence falling and staying asleep in unique ways. Caffeine and alcohol can impact sleep onset by stimulating the central nervous system and disrupting melatonin production. Alcohol, in particular, may help you fall asleep faster initially but has been shown to increase the likelihood of waking up during the night. A balanced diet rich in magnesium, such as leafy greens, nuts, and whole grains, has been linked to better sleep quality due to its role in calming neurotransmitter function. Limiting fluid intake in the evening can also help reduce middle-of-the-night awakenings due to bathroom trips.
Disclaimer: This article is for informational purposes only and should not be considered medical advice. If you experience persistent sleep issues, consult a healthcare provider or sleep specialist for a personalized approach.
References
- Harvey, A. G., et al. (2017). “The role of cognitive arousal in insomnia and sleep onset difficulties.” Psychological Bulletin, 143(8), 875-900.
- Perlis, M. L., et al. (2005). “The role of cognitive behavioral therapy in treating insomnia related to nighttime awakenings.” Journal of Clinical Sleep Medicine, 1(3), 340-350.
- de Oliveira, C. M., et al. (2018). “Sleep environment optimization and its effects on sleep maintenance.” Sleep Medicine Reviews, 40, 12-20.