Are you struggling with sleep? You’re probably not the only one. Having trouble sleeping can look differently for each person. Sometimes, people mention tossing and turning in bed or waking up feeling groggy. To manage sleep difficulties, we might set a goal and say, “I’m going to make a commitment to go to bed and get up at the same time”. When that plan doesn’t go as intended, self-criticism can get amplified to the point of feeling dejected. In the moment, it’s understandable that you might feel powerless. While this is a valid way to feel, there are actual strategies that we can use to get your hope back up by making minor adjustments, which, once put together, can make a significant difference in your sleep quality. In this article, we’ll explore common culprits that contribute to suboptimal sleep, and tips that you can use tonight for better sleep. With a greater understanding of what hinders and what helps good sleep, you’ll be well on your way to catching some better zzz’s.
What Contributes to Sleep Problems?
Think about the last time when you had a long day and felt physically and mentally exhausted. You tucked yourself into bed and shut your eyes only to find that no matter how many minutes had passed, you still couldn’t fall asleep. By then, you likely felt frustrated and annoyed. You might have even wondered what was going on. The biopsychosocial model is a useful framework we can use to get a better understanding of how sleep problems develop, and what we can do about these challenges.
What is the Biopsychosocial Model?
Multiple factors may be involved at the same time in worsening or improving sleep quality. The biopsychosocial model has been applied to a variety of life challenges including sleep issues. The model combines the concepts of biological, psychological, and social factors to highlight how these core areas of life can interact and affect our well-being. This approach allows us to address sleep difficulties in a more holistic way. Using a biopsychosocial model to manage sleep supports the importance of getting information on sleep history, lifestyle, physical wellness and mood, including social determinants related to health, which are associated with sleep complaints (Jean-Louis et al., 2022; Perrault et al., 2024). For example, try reflecting upon what events or situations happened on a day that you experienced sleep challenges. What actions did you take in response, which might have impacted your biological, psychological, and social health? Each of these areas of health can influence how well, or how poorly, you slept. Next, we’ll take a look at some of the common biological, psychological, and social factors that typically affect sleep quality.
Biological Factors That Can Worsen Sleep
Drinking coffee or tea to unwind in the evening
Eating a large meal before bed
Working out close to bedtime
Staying in a room without sun exposure in the day
Using screens (including watching television, scrolling on a phone/tablet, or using a laptop/computer) at night
Trying to go to bed in a room that is too hot or too cold
Psychological Factors That Can Worsen Sleep
Experiencing stress related to work tasks or school assignments
Feeling anxious about an upcoming event (whether it’s a wedding, a party, or a business presentation the next day)
Worrying over something that seems uncontrollable
Social Factors that Can Worsen Sleep
Having unsatisfying relationships with friends or family, and feeling sad about it at night
Feeling lonely despite having been surrounded by people during the day
Feeling unsupported in a romantic relationship, and pondering about it before bed
Having a heated argument earlier in the day, and feeling remorseful about it in the evening
Ruminating over conversations that didn’t go as you had hoped for, and feeling embarrassed or blaming yourself for it as you try to go to sleep
Multiple factors may be involved at the same time in worsening or improving sleep quality.
How to Improve Sleep Issues
The good news about the biopsychosocial model is that just as it points to possible contributing factors, there are also many helpful ways you can utilize the model to improve your sleep, such as:
Biological Ways to Improve Sleep Issues
Set the clock: Keep your bedtime and wake-up time consistent (even on weekends) to help regulate your circadian rhythm (Chaput et al., 2020; Rossman, 2019)
Brew a low-caffeine tea: Reduce your caffeine intake after noon (Rossman, 2019; Unno & Nakamura, 2020)
Have an early supper: Avoid meals and alcohol 2–3 hours prior to bed (Iao et al., 2021; Rossman, 2019)
Dim the lights: Limit exposure to artificial lights 2 hours prior to bed (Knufinke et al., 2020; Rossman, 2019)
Do activities that don’t involve technology: Limit screentime 1–2 hours prior to bed (Hale & Dzierzewski, 2024; Rossman, 2019)
Regulate your body temperature: Take a shower or bath in the evening or night (Haghayegh et al., 2019)
Psychological Ways to Improve Sleep Issues
Make a nightly routine to feel calm and relaxed before bedtime (Rossman, 2019)
Write an entry in a journal or diary as part of your nighttime routine to identify recurring or intrusive thoughts, which you can bring to your next therapy session, if you feel comfortable with sharing (Johnson, 2023)
Breathe deeply for a few minutes; mindfulness-based activities may help you feel calm (Johnson, 2023; Shallcross et al., 2019)
Social Ways to Improve Sleep Issues
Chat or text with someone you care about in the evening to reconnect through quality time
Whisper to yourself what you feel grateful for as you lay in bed given that there is an association between thankfulness and sleep quality (Gupta & Saxena, 2024)
Read a book aloud to yourself or to someone else, which may help you feel connected
Listen to relaxing music (and hum or sing along if you would like) (Cordi et al., 2019)
There are also many helpful ways you can utilize the biopsychosocial model to improve your sleep.
Start to Improve Your Sleep by Prioritizing Your Mental Wellness
Although it can seem overwhelming to make changes to established sleep habits, with time and gradual movement, you can find your way to a good night’s sleep. The most important thing is to get started. Looking for some quick tips you can take with you to get going? Try focusing on these ideas to get you started:
(1) Routine: Create a calming evening routine that can help you relax before your bedtime
(2) Journal: Write down thoughts about the day and what you’re grateful for before going to bed
(3) Breathe Mindfully: Inhale and exhale at a slow and steady rate as you lay in bed
The most important thing is to get started.
Additional Solutions for Sleep Problems
In addition to the above tips, there are many strategies and interventions that a therapist can recommend, which can help you make appropriate and realistic adjustments in your life. Specific approaches can be beneficial depending on the factors at play that are influencing your sleep. Therapists may offer cognitive behaviour therapy for insomnia (CBT-I) to change the way you think about sleep and track the changes you notice (Alimoradi et al., 2022). Mindfulness-based practices for emotion regulation can also help you ease into sleep (Talley & Shelley-Tremblay, 2020). A therapist at Radcliffe Psychotherapy Clinic can equip you with stress reduction techniques and can provide you with tips on optimal sleep hygiene. We offer online and Toronto-based in-person services. If you’re looking to address sleep difficulties, feel free to reach out at (289) 801 – 4133, admin@angerandanxiety.com, or use our direct booking link here. We look forward to helping you on your sleep journey!
This article was written by Mandana Montazery, MA, a Registered Psychotherapist (Qualifying) at Radcliffe Psychotherapy Clinic in collaboration with Shlomo Radcliffe, MA, RP. To learn more about Mandana or to book a session with her, please visit her booking page https://www.angerandanxiety.com/mandana-montazery .
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