[Healthy Aging] How to Say Goodbye to Insomnia, the Unwelcome Guest of Summer

As summer arrives, many people struggle with sleepless nights and tossing and turning. During summer, longer daylight hours and higher temperatures make it difficult to get a good night's sleep. In such cases, it is not uncommon for people to visit hospitals to get prescriptions for sleeping pills due to fatigue and exhaustion the next day. Using sleeping pills for a short period can effectively and simply resolve insomnia. If the insomnia is short-term due to stress, work, or health issues, one can either wait until the problem is resolved or try using them briefly. Additionally, short-term use can be considered until a regular sleep pattern is established. However, long-term use can lead to dependence and carries risks such as sleepwalking or falls, so caution is necessary. Using sleeping pills for a short period and maintaining proper sleep habits helps achieve restful sleep without side effects.

First, aim to go to bed and wake up at the same time every day. It is best to avoid naps if possible, although the temptation to nap increases if you did not get enough sleep the previous night. However, taking a nap late in the afternoon can interfere with falling asleep at night. In such cases, washing your face or taking a short walk can help. If you are very tired and need a nap, try to keep it under 20 minutes.

Drink coffee only in the morning and avoid it after lunch. Also, caffeine is present not only in coffee but also in black tea, chocolate, and cola, so it is best to limit these in the afternoon. Alcohol interferes with deep sleep, making you feel as if you did not rest enough the next day and can negatively affect memory. Although alcohol may initially make you drowsy and help you fall asleep, as blood alcohol levels drop, there is a higher risk of waking up in the middle of the night. Nicotine in cigarettes can also disrupt sleep. Blue light from smartphones, computers, and televisions interferes with sleep as well. It is advisable to avoid these electronic devices 2 to 3 hours before bedtime.

Eat meals regularly at set times and avoid late-night snacks. A small amount late at night may be acceptable, but large quantities increase energy supply, activating the brain and potentially causing indigestion. It is better to drink water throughout the day in small amounts and limit intake just before bedtime, as waking up to use the bathroom at night can disrupt sleep.

Exercise helps with sleep. It also aids in mood improvement and anxiety relief and supports the circadian rhythm that regulates consistent sleep and wake times. However, exercising right before bedtime can be counterproductive. If exercise is suspected to cause insomnia, aim to finish exercising at least 3 hours before bedtime.

Engaging in difficult conversations or worrying matters late at night can keep you alert. Try to have difficult conversations during the day and establish a calming routine for your body and mind at night. Also, avoid lying in bed for a long time if you cannot fall asleep. If you have been lying in bed for 20 to 30 minutes without falling asleep, get up and quietly read a book or listen to soothing music. Taking a lukewarm bath or shower or doing light stretching about 2 hours before bedtime can help relieve tension. Sometimes, you may have trouble sleeping because you are thinking about the next day's tasks. Writing a to-do list before bed to clear your mind can be helpful. Keeping a pen and notebook by your bed to jot down any thoughts or worries that arise during the night can also be beneficial. Lastly, use your bed only for sleeping. Keep your bedroom quiet, dark, and cozy, and avoid watching television, snacking, using your phone, or working in the bedroom. These activities interfere with your brain and body associating the bed with sleep and recognizing the bedroom as a place for rest.

If the above methods do not help and insomnia significantly interferes with daily life, it is recommended to consult a sleep specialist. It is also advisable to discuss with your primary care physician whether any medications you are currently taking might cause sleep disturbances. Besides insomnia, it is important to check for other possible causes such as sleep apnea, restless legs syndrome, periodic limb movement disorder, or mood disorders.

Jo In-Young, Professor of Family Medicine, Samsung Medical Center