As we step into a new year, it’s the perfect time to focus on optimizing our health and well-being. One of the most impactful areas to start is improving sleep—an essential pillar of health often overlooked. This newsletter explores the intersection of lifestyle medicine and evidence-based therapies to combat insomnia and enhance overall sleep quality.
1. Lifestyle Medicine and Sleep Hygiene
Good sleep starts with consistent habits:
Sleep Hygiene: Stick to a regular sleep schedule, create a comfortable sleep environment, and avoid stimulants like caffeine and nicotine close to bedtime.
Food and Hydration: Avoid heavy meals before bed, and choose sleep-promoting foods like those rich in tryptophan or melatonin. Stay hydrated but limit evening fluids to prevent disruptions.
2. Cognitive Behavioral Therapy for Insomnia (CBT-I)
CBT-I is the first-line treatment for chronic insomnia and focuses on:
Sleep Restriction and Stimulus Control: Reducing time awake in bed and building healthier sleep habits.
Cognitive Therapy: Addressing negative thought patterns about sleep.
Sleep Hygiene Education: Teaching practical strategies to create a sleep-friendly environment.
For those unable to access in-person CBT-I, internet-based CBT-I (iCBT-I) provides a promising, accessible alternative.
3. Meditation and Exercise for Better Sleep
Meditation: Practices like mindfulness and relaxation techniques reduce stress and help you fall asleep faster.
Exercise: Aerobic activity regulates the sleep-wake cycle, shortens sleep onset, and improves overall sleep quality.
4. Blue Light and Technology Use
Modern technology often works against good sleep:
Cell Phones Before Bed: Avoiding phones 30–60 minutes before sleep reduces pre-sleep arousal and improves sleep outcomes. Blue light disrupts melatonin production, so consider a “phone curfew” or using blue-light-blocking glasses.
Red Light Options: Red light nightlights are a better alternative to blue light, helping maintain melatonin levels without disrupting circadian rhythms.
5. Pharmacotherapy: A Short-Term Tool
When lifestyle modifications and CBT-I aren’t enough, short-term pharmacotherapy may be considered. Options include nonbenzodiazepine receptor agonists or low-dose doxepin, but these should only be used under guidance and for the shortest duration necessary.
Action Steps for the New Year
Evaluate Your Sleep Hygiene: Start with small changes, like consistent wake times and a calming pre-sleep routine.
Try Relaxation Techniques: Experiment with mindfulness or guided meditations before bed.
Limit Screen Time: Avoid phones and tablets at least 30 minutes before bed to minimize blue light exposure.
Consider CBT-I: If you struggle with chronic insomnia, seek out a CBT-I program or explore online alternatives.
Get Moving: Incorporate daily exercise to naturally boost your sleep quality.
Looking Ahead
Lifestyle medicine is more than a set of habits—it’s a commitment to long-term health. As we embrace the new year, prioritizing sleep will set the stage for better energy, mood, and resilience. With the right strategies, restful nights can become your new normal.
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