You have a hard time shutting your mind off at bedtime, or you’re replaying the day’s activities repeatedly, making it difficult for you to fall asleep. Your dog shifts her weight at the foot of the bed, and now you’re wide awake thinking about the day ahead and unable to fall back asleep. If this sounds indicative of your sleep habits, you may be experiencing sleep reactivity.

Understanding Sleep Reactivity

Sleep reactivity occurs when stress exposure or sleep anxiety disrupts your sleep system. Individuals with highly reactive sleep systems are more prone to developing sleep disorders, which can lead to insomnia. 

Studies show a correlation between sleep reactivity and environmental stress, genetics, and a family history of insomnia. Individuals assigned female at birth are more likely to have highly reactive sleep systems. In addition, anxiety disorders increase the chances of high sleep reactivity and further deteriorate sleep.

Identifying Sleep Reactivity 

A highly reactive sleep system is recognizable when you know the subtle signs. These include:

• Difficulty falling and staying asleep
• Taking longer than usual to awaken fully
• Waking more frequently
• Increased transitions between sleep stages
• Long-lasting sleep interruptions during periods of high stress or anxiety

Managing Sleep Reactivity 

Fortunately, there are ways to manage a highly reactive sleep system through a combination of structured, peaceful, and comfortable techniques. 

Schedule Your Sleep

At the forefront of a restful sleep is a consistent sleep schedule. Adults should carve out no more than eight hours but reach a minimum of seven hours for a healthy night’s sleep. Set achievable times to go to bed and a time to get up. This consistency helps regulate your sleep-wake cycle. 

Set the Stage 

A sleep-friendly environment should be cool, dark, and quiet. Use room-darkening curtains to limit your body’s exposure to light before and during your sleep schedule. A warm bath, deep breathing exercises, and meditation can be powerful and relaxing sleep techniques for some individuals. Others may prefer earplugs, fans, or sound machines. 

Don’t Stress

If you find yourself awake in the middle of your sleep cycle for longer than 20 minutes, don’t stress about it. Rather, get out of bed and do something you enjoy, such as reading or listening to music. Once you feel tired, go back to bed, but wake up at the designated time. Your body will adjust to this schedule over time.

Make Lifestyle Changes

Stress and anxiety often lead to poor habits in the areas of exercise, diet, and life balance. Create an exercise routine that you enjoy and fits your lifestyle. A brisk walk outdoors or a 30-minute yoga session can greatly lower your stress level throughout your day so you sleep better at night. Fueling your body with nourishing foods increases your likelihood of a more restful sleep. Maintain a balanced lifestyle that allows for smooth transitions during your wake cycle. 

Seeking Professional Help

If you are still fighting to get to or stay asleep, don’t hesitate to reach out to your healthcare provider. While stress and anxiety disorders are common in individuals with high sleep reactivity, your healthcare provider can determine if you have any underlying conditions causing restless sleep and provide treatment for the underlying cause.

Ultimately, you don’t have to suffer from a disrupted sleep system. Keeping a positive outlook as you navigate a potential sleep disorder eases the burden on your body and mind. Being kind to yourself and seeking help when necessary lowers your sleep reactivity and leads you on the path to a peaceful, relaxing night’s sleep. Sweet dreams.