You’ve done it all. Counted sheep. Counted backward. Mused about melatonin.
Made hot tea. Turned down the thermostat. Turned up the white noise. Crawled out of bed and switched on QVC. Scrolled and scrolled and scrolled TikTok.
May beeven pondered over-the counter CBD gummies.
So, what does one do about that insufferable insomnia? Is there a(sleep) doctor in the house? “If you’ve been in bed 20 to 30 minutes and thoughts keep going through your mind, the best thing is to get up,” says Dr. Martin Mwangi, the most recent addition to Montage Medical Group’s sleep specialist team. He joins Montage Medical Group physicians Drs. Mark Garfield and Richard Kanak, who also serves as Community Hospital of the Monterey Peninsula’s Sleep Disorders Center medical director.
“You go to the living room to restart the sleep process,” Mwangi says.
The Livingroom, though, needs to be dark and quiet. No TV.
No phone. No bright lights.
Mwangi suggests arelaxingactivity like reading or listening to peaceful music.
“You’re winding yourself back down,” he says. “It should be about a 30-minute to 1-hour turnaround.”
But, Mwangi says, restless nights can be avoided all together by adopting healthy sleep habits. He recommends strategies like exercising during the day, avoiding naps, sticking to a consistent sleep schedule, engaging in relaxing pre-bed activities, and ensuring your sleep environment is comfortable with a cool temperature and minimal noise and light.
Mwangi also says that it is important to be mindful of evening routines and to avoid caffeine, alcohol, nicotine, and heavy or spicy meals.
When to see a doctor If you’re doing the right things to ensure a good snooze and you still can’t feel rested, it might be time to see an expert.
“If it’s negatively affecting your life,” Mwangi says, "you should see a sleep doctor.”
For people with insomnia — trouble falling and/or staying asleep —the gold standard for treatment is cognitive behavioral therapy for insomnia (CBTI).
“In CBTI, you’re trained to figure out the patterns that affect your sleep,” Mwangi says. “One at a time you unpack the things that are preventing you from falling asleep things you’re aware of, things you’re not even considering. It can help you go into sleep more prepared and in a more mindful way.”
Kanak says that when it comes to more serious sleep issues such as insomnia that won’t budge, sleep apnea, narcolepsy, or restless legs, patients can receive testing, sleep studies, therapies, and sleep devices at the Sleep Disorders Center.
“We look at the patient’s entire sleep history and their individual lifestyle factors,” Kanak says. “Somebody with insomnia could have sleep apnea, they could have restless legs, or they could have no specific disorder.”
“Sleep is essential for our health and well-being,” Mwangi says.
“It allows our body to repair and our mind to refresh. If you’re struggling with sleep, remember it’s important to seek help. Good sleep is a cornerstone of good health.”
“In CBTI, you’re trained to figure out the patterns that affect your sleep. One at a time you unpack the things that are preventing you from falling asleep things you’re aware of, things you’re not even considering. It can help you go into sleep more prepared and in a more mindful way.”
—Dr. Martin Mwangi