Illustration by Julianne Woehrle
It’s 2:37 a.m. and I’m awake. Again.
I went to bed at a reasonable hour (around 10:30 p.m.) and I fell asleep quickly. Now I’m awake.
If I fall asleep right now, I can get another 3 hours and 53 minutes.
… 52 minutes.
… 51.
Sleep — along with food, water and air — are necessary for humans to survive. Unfortunately, for many in our area, it’s hard to get a good, solid night of it. Being tired can affect everything from our overall mood to our brain function, reaction times in our cars and even our long-term health.
Survey results released by U.S. News & World Report's 360 Reviews in October show that nearly half of U.S. adults (43%) experienced insomnia in 2023. About one in five U.S. adults (21%) surveyed say they “rarely or never wake up feeling well-rested.” Residents in the Washington, D.C. area are no exception.
The same survey revealed that the District is the seventh-worst place to get a good night’s sleep in the United States. “Sleep affects almost every tissue in our bodies,” according to Dr. Michael Twery, a sleep expert at the National Institutes of Health. “It affects growth and stress hormones, our immune system, appetite, breathing, blood pressure and cardiovascular health.”
Here are five of the most common reasons we aren’t sleeping well these days and some solutions to getting better, more effective shut-eye.
Stress and Sleeplessness: A Vicious Cycle
The D.C. metro area is fast-paced, and a lot of people in this region have jobs that require long hours, difficult decisions or short deadlines — and sometimes all three. Stress makes it hard for our brains to “turn off” and relax enough to sleep effectively. On a biological level, stress increases cortisol, which also makes it harder to sleep. What’s worse – not only can stress cause insomnia, but insomnia can also cause you to feel more stressed, leading to a vicious, sleepless cycle.
What’s the solution? Winning the lottery and leaving that highstress job would be nice, but the chances of that happening are low. Experts say that a few things can help significantly:
• Set a standard bedtime for yourself that would allow you to get 7 to 8 hours of sleep. Most phones allow you to set a special bedtime reminder alarm (mine plays the first few lines of a lullaby).
• Put down the screens at least an hour before you want to sleep. This will allow your body to produce melatonin, which is a natural hormone your body uses to fall asleep.
• Don’t use your bed for work during the day (or at night)! While it’s easy when working from home to sit on your bed, associating your bed with the stress of work can affect your sleep at night.
• Ensure your environment is right for sleeping. Keep your bedroom cool and dark.
• Consider meditating. Intentional breathing exercises and calm thoughts can help your body and mind relax. If you need guidance, download an app like Calm or Headspace.
Turning Off Your Brain at 2:37 a.m.
Illustration by Julianne Woehrle
From personal experience, what gets me back to sleep depends in part on what’s keeping me up — and you might have to experiment with this, too.
Here are five tips:
1. If you can’t fall asleep again within about 20 minutes because you’re uncomfortable, it’s ok to get up and move. Maybe the couch or a different bed will feel better.
2. If your to-do list is cycling through your head, grab a notebook and write things down. It may not seem so daunting when it’s on paper and you may worry about it less.
3. Solve the problem. If you’re really hungry, eat something easy to digest and low in sugar. If you’re cold, get another blanket.
4. Avoid checking your email. A screen will re-engage your mind and may keep you up longer than if you had avoided it.
5. Go back to what helped you fall asleep earlier, such as meditation or relaxing rituals.
If I’m being honest, though, there are times when I’ve just given up on sleeping and opened my laptop to get some work done. Thank goodness for “schedule send” on Gmail, because my coworkers aren’t fans of me sending in the wee hours.
Alcohol and Caffeine
Illustration by Julianne Woehrle
For those who wake up feeling tired or struggle to get moving in the morning, a few shots of caffeine seem to make the world a little brighter. But consuming too much caffeine, or consuming it late in the day, can disrupt your sleep cycle. Caffeine has a half-life of about six hours (depending on your metabolism), so a late-afternoon latte can keep you up at night.
Some people swear by a nightcap to help them fall asleep faster at night. But alcohol can hurt your sleep cycle hours later.
“You pay for it in the second half of the night,” Dr. Jennifer Martin, a professor at the University of California, Los Angeles, told The New York Times earlier this year. Alcohol is “initially sedating, but as it’s metabolized, it’s very activating.” That means the glass of wine you threw down at 9 p.m. is what could be waking you up hours before sunrise.
My Dog's Name Is Coffee — He Keeps Me Up All Night
From the cat jumping on the bed to the dog barking at a raccoon outside, sometimes we wake up because of our furriest family members.
There are ways to help your pet sleep better, which may help you sleep better, too.
• Your pet should be tired at the end of the day, and you can help by making sure they are getting enough exercise during the day and attention in the evening.
• Take the dog out for one last bahroom break before bed.
• Give your pet a soft, warm and safe place to sleep every night. A favorite stuffed animal or a blanket that smells like their favorite person can help.
• Try to reduce noise triggers. If your house has a section that is quieter (perhaps away from the street) or has fewer windows, that can help your pet feel safe and relaxed at night.
Should your dog be in bed with you? Some studies suggest that having your animal with you in bed can reduce your anxiety and help you sleep better. However, this really depends on your specific animal and their personal sleep habits. (For example, my dog, Pepper, is not a good sleep companion. She’s a slightly overweight dog who likes to sleep on top of or right up against a person, which can make it hard to get comfortable. She also snores rather loudly.)
A friend's cat, Mabel, used to wander the house at night, knocking over items from the top of dressers, and jumping up and down off of beds all night. Her new bedtime ritual? A snack before bed, carrying her to the guest room where her litter box is located and a relaxing brushing before the lights go out and the door is closed.
What's That Noise?
It could be helicopters overhead, cars with modified mufflers racing on the Beltway… or your partner snoring. It’s possible to adapt over time to noise.
I got so used to sleeping in an apartment in downtown Chicago with the noise of city nightlife in my 20s, that I had a hard time sleeping when I moved to a very quiet neighborhood in suburban Kansas.
But some noise does need to be filtered out to allow you to sleep. The best ways to do that depend on the type of noise you’re hearing and what you’re comfortable wearing or doing. There are hundreds of earplugs designed for sleeping on the market, and you may have to test a few pairs out before finding one that’s comfortable for you. Using a fan or a dedicated noise machine or noise app on your phone can also help drown out some ambient noise.
You may have to experiment with different sound frequencies to find the one that works for you. White noise can drown out most sound, but so-called green noise and brown noise have lower frequencies and may be better for sleeping, according to some studies.
What if you’re the one snoring? It’s quite possible that instead of your partner (or dog), it’s your own snoring waking you up at night. This may be from the sound itself, or it may be from disruptions in your breathing patterns. This is the time to call a doctor. Snoring can be a sign of sleep apnea, which can be serious. A sleep study can help you learn why you’re snoring (or what else is causing you to wake up), and a doctor can come up with solutions from mouth guards to machines.
Blankets and Mattresses
If you listen to the radio or the local television news in the morning, you probably hear or see a lot of mattress commercials. They often run when you’re feeling the most tired, in an effort to convince you that a new mattress or pillow will solve all of your sleep problems.
A lumpy mattress or uncomfortable pillow can certainly affect your sleep. Knowing what to buy can be daunting, but it will start with choosing innerspring, foam or adjustable air.
Check this guide from Consumer Reports for more on the types of mattresses and who they’re good for before you go shopping: www.consumerreports.org/home-garden/mattresses/ buying-guide.
If you sleep with a partner, consider a split mattress that allows you and your partner to choose your own firmness and features. If you can agree on a mattress, consider one that allows one person to roll over without the other person feeling the movement — usually a foam or hybrid version.
On social media, the Swedish (sometimes called Scandanavian) Sleep Method has gained a bit of attention this year. This is where you and your partner sleep under separate blankets, allowing each person to better control their own temperature preferences. This also reduces the chances that one partner will wake up the other by rolling over or “stealing” the covers. (My husband and I started doing this in 2023 and it does help!)
The best room temperature for sleep is about 65 degrees, according to the Sleep Foundation. Most doctors recommend 60 to 68 degrees Fahrenheit for the most comfortable sleep.
What about melatonin?
Melatonin is a hormone your body produces naturally, typically in response to darkness, and it helps prepare your body for sleep, among other bodily functions. Taking a melatonin supplement (1 to 3 mg. about two hours before bedtime) can help you fall asleep faster and stay asleep, according to Johns Hopkins School of Medicine. “Do not use melatonin if you are pregnant or breastfeeding or have an autoimmune disorder, a seizure disorder or depression,” the school’s website warns.
Can I take a nap?
Sometimes nothing feels better than a nap on a Sunday afternoon. However, it’s possible that napping too long can affect your sleep at night. To avoid this, try to keep your naps to just 20 minutes of sleeping and try to avoid napping after 3 p.m., according to the Mayo Clinic.
