Up Close with Upward: Running on Empty

Dear Upward,

My days are crammed with work, kids, and responsibilities. By the time I fall into bed it's late, and I'm up again before sunrise. On rare weekends when I could sleep in, my body refuses. I see two options: (1) wake up naturally and hope to drift back to sleep a few times, or (2) knock myself out with sleep meds or herbal remedies. Which path actually helps my body recover? What's worse for my health: too little sleep or too much medication? 

—Running on Empty 

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Dear Running On Empty,

Thank you for your thoughtful question. It sounds like you’re considering setting aside your sleep needs after taking on all of the stressors of this season of life. Your experience is not uncommon, especially for parents balancing work, childcare, and household tasks.  However, sleep is not optional; it’s a basic biological need. Many people do try to restrict the use of medications or supplements to meet the need, but these are rarely sustainable. We're turning your sleep dilemma over to one of our board-certified sleep therapists, Dr. Courtney Worley, to weigh in with some recommendations.

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"In today’s fast-paced world, achieving restful and restorative sleep can often be a challenge. While sleep medications and natural remedies may offer temporary relief, they are not always the most effective long-term solutions. Instead, I would like to share some science-backed sleep strategies that can help your body recover effectively and improve overall sleep quality. 

Prioritize Sleep Consistency: Aim to maintain a consistent sleep schedule (yes, even on weekends). This helps regulate your circadian rhythm and improves sleep quality over time. It is better to get up early and start building your sleep drive for the next night. Laying in bed not sleeping teaches your body that’s what happens in bed— being awake and restless. Consistently delaying bedtime or playing “catch-up” on weekends can make things worse in the long run. As a parent, this can sometimes mean we also need to help our kids stay on consistent sleep schedules as well. 

Optimize Sleep Environment: Ensure your bedroom is cool, dark, and quiet. Controlling the temperature of the room and your body will also help signal your body to sleep. Use blackout curtains, white noise machines, or earplugs if needed.  

Wind Down Effectively: Establish a calming pre-sleep routine. This might include reading, gentle stretching, or mindfulness meditation. Avoid screens at least 30 minutes before bed or use the “night mode” as light can disrupt sleep. 

Mind Natural Sleep Cycles: If you wake up early, it’s often because your body has completed a sleep cycle. If you wake in the night, consider getting up and engaging in a relaxing activity until you feel sleepy again. 

Consider Sleep Medications Cautiously: While sleep aids or herbal remedies like melatonin can be helpful for some people, they aren’t a long-term solution and can disrupt natural sleep architecture. You should always talk to a prescribing provider even about over-the-counter medications.

Manage Stress: Chronic stress can significantly impact sleep. Incorporate stress-reducing practices such as deep breathing, yoga, or journaling into your daily routine. Sometimes it can feel difficult to add anything else when you are time-crunched, but bringing on the relaxation response during the day can help set you up for better sleep. Asking for help is not a weakness! If you have support in family or friends, you might consider asking them to take one task off your list even if only one time.

If sleep difficulties persist, consider consulting a sleep specialist to rule out underlying disorders like insomnia or sleep apnea. These strategies focus on improving sleep quality and helping your body recover naturally."

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We hope Dr. Worley’s response and suggestions not only validated what you are experiencing but also provided some practical steps you may take to prioritize your sleep.

We are wishing you restful nights and rejuvenating days ahead! And we are always here if you need us!

Best of luck, Running on Empty!