Approximate reading time: 4 minutes

by Rohan (Intern)

This plan combines evidence-based interventions with an understanding of the biological and psychological mechanisms behind each Strategy, offering a holistic approach to managing insomnia.

Sleep Hygiene Education

Strategy: Focus on creating an optimal environment and habits for sleep. This includes a consistent sleep schedule, a dark and quiet room, and avoiding stimulating activities before bed. Biologically, a regular sleep schedule aligns with your circadian rhythm, enhancing sleep quality.

References: Carrión-Pantoja et al. (2022); Albasheer et al. (2020).

Ranking: Very Easy.

Environmental Adjustments

Strategy: Modify the sleep environment to be more conducive to rest. A comfortable environment aligns with your body’s need for a calm and safe place to sleep.

References: Xu et al. (2021); Delaney et al. (2018); Foulkes et al. (2019); Lin et al. (2018); Basner & Mcguire (2018); Caddick et al. (2018); Rahimi et al. (2021).

Ranking: Easy.

Electronic Device Management

Strategy: Limit screen time before bed to reduce blue light exposure, which disrupts melatonin production. Blue light inhibits melatonin, a hormone crucial for sleep regulation.

References: Heo et al. (2017); Driller & Uiga (2019); Jniene et al. (2019); Shechter et al. (2020); Terán et al. (2020); Randjelović et al. (2023).

Ranking: Moderately Easy.

Dietary Adjustments

Strategy: Adopt a balanced diet to ensure proper nutrition for restful sleep. Certain nutrients and eating patterns can influence neurotransmitters that regulate sleep.

References: St-Onge, Mikic, & Pietrolungo (2016); Yamamoto et al. (2019); Ramón-Arbués et al. (2022); Godos et al. (2019, 2021); Wu et al. (2018).

Ranking: Moderate.

Exercise Plan

Strategy: Incorporate regular moderate aerobic exercise to improve sleep quality. Exercise increases adenosine levels in the brain, which promotes sleep.

References: Passos et al. (2011); Kredlow et al. (2015); Xie et al. (2021); Park et al. (2021); Hartescu, Morgan, & Stevinson (2015).

Ranking: Moderately Challenging.

Napping Management

Strategy: Adjust napping habits to avoid disrupting night-time sleep. Excessive napping can interfere with the natural sleep-wake cycle.

References: Mograss et al. (2022); Boukhris et al. (2019); Lastella et al. (2021); Zhou et al. (2019); Liu et al. (2018); Li et al. (2018).

Ranking: Moderately Challenging.

Stress Management Techniques

Strategy: Implement techniques like mindfulness to manage stress. Stress activates the sympathetic nervous system, hindering sleep initiation.

References: Alqahtani et al. (2022); Luo et al. (2021); Tsang et al. (2021); Zhao et al. (2020); Zou et al. (2020); Liu et al. (2021); Bulut et al. (2022).

Ranking: Challenging.

Caffeine and Energy Drink Reduction

Strategy: Gradually reduce caffeine and energy drink consumption. Caffeine blocks adenosine receptors, disrupting sleep.

References: Faris et al. (2017); Erdogan & Kurçer (2019); Patrick, Griffin, Huntley, & Maggs (2018); Park, Lee, & Lee (2016); Robby & Sanad (2017); Galland et al. (2017); Yamasaki et al. (2023); Koivusilta et al. (2016); van Batenburg-Eddes et al. (2014).

Ranking: More Challenging.

Alcohol and Cannabis Use Reduction

Strategy: Reduce alcohol and cannabis intake, as they can disrupt sleep patterns. Alcohol alters sleep architecture and cannabis affects REM sleep.

References: Altman, Eyal, & Baharav (2018); Zheng et al. (2020); Devenney, Coyle, Roth, & Verster (2019); Helaakoski et al. (2022); Choi, Park, & Cho (2018); Altman et al. (2019); Choi et al. (2020); Mondino et al. (2021); Ried et al. (2022); Babson & Bonn-Miller (2014); Kesner & Lovinger (2020); Belendiuk et al. (2015); Lafaye et al. (2018).

Ranking: Quite Challenging.

Cognitive Behavioural Therapy for Insomnia (CBT-I)

Strategy: Work with the Registered Psychologist Team using CBT-I to modify thoughts and behaviours affecting sleep. CBT-I addresses cognitive and behavioural factors that perpetuate insomnia.

Ranking: Most Challenging.

Regular Follow-ups

Strategy: Regularly monitor progress and adjust as needed. Consistent follow-ups provide accountability and adaptability in treatment.

Ranking: Easiest.