How I Hacked My Sleep as a Programmer
If your mind is stressed out, add the pressure of personal relationships and finances - and you've got a recipe for horrible sleep problems.
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Overcoming Chronic Insomnia as a Programmer: 25 Strategies That Worked for Me
Chronic insomnia can be devastating, especially when it interferes with your ability to function in a demanding tech job. I know this firsthand, having struggled with severe insomnia for over three years, during which I lost my job and faced numerous health challenges. This isn’t just a guide with generic sleep tips; it’s a deep dive into the strategies that genuinely helped me reclaim my sleep and my life. Whether you’re dealing with occasional sleep issues or have been battling persistent insomnia, this article offers practical solutions tailored to the unique pressures faced by programmers and tech professionals.
Psychological Strategies for Better Sleep
1. Establish a Workday Wrap-Up Routine
One of the simplest yet most effective strategies is to wrap up your workday at the same time each day with a routine that signals to your brain that work is done. Write down where you left off and what you need to do the next day. This helps prevent your mind from obsessing over work as you try to sleep.
2. Keep a Notepad by Your Bed
A notepad by your bed allows you to jot down any late-night thoughts or ideas that might otherwise keep you awake. This simple act can stop your mind from ruminating and help you return to sleep more easily.
3. Schedule Daily Worry Time
Designate a specific time each day, preferably before dinner, to focus on your worries. Use this time to write down what’s bothering you, which can prevent these thoughts from invading your mind at bedtime.
4. Tackle One Task You’ve Been Avoiding
Identify one task you’ve been putting off and tackle it each day. This can reduce the mental clutter that contributes to insomnia and give you a sense of accomplishment that aids in better sleep.
5. Reduce Social Media Use
Social media often exacerbates feelings of inadequacy and anxiety. Reducing your use can lessen these feelings, making it easier to unwind and sleep.
Behavioral Changes to Improve Sleep
1. Set Realistic Sleep and Wake Times
Using tools like Cognitive Behavioral Therapy for Insomnia (CBTI), set a consistent bedtime and wake time that aligns with your natural sleep patterns. This can help reset your body’s internal clock.
2. Avoid Clock Watching
If you wake up during the night, resist the urge to check the time. Knowing how early it is can increase anxiety and make it harder to fall back asleep.
3. Use Your Bed Only for Sleep and Sex
Train your brain to associate your bed strictly with sleep (or sex) by avoiding activities like reading or using devices in bed.
4. Avoid Devices for an Hour Before Bed
Give your brain a chance to unwind by avoiding all screens for at least an hour before you go to bed. This can help you enter a more restful state.
5. Quit Drinking or Using Drugs
Substances like alcohol and marijuana, while they may seem to help initially, ultimately disrupt sleep patterns. Quitting can be a crucial step toward overcoming insomnia.
Optimizing Your Sleep Environment
1. Keep Your Room Dark and Cool
A dark, cool environment can significantly improve sleep quality. Consider blackout curtains or using aluminum foil on windows to block out light and maintain a comfortable room temperature.
2. Use a Fan or White Noise Generator
A fan or white noise machine can drown out disruptive sounds and create a soothing environment that helps you fall and stay asleep.
3. Switch to Tungsten Light Bulbs
Tungsten bulbs, which mimic the warm glow of candlelight, can help signal to your brain that it’s time to wind down as the day ends.
4. Consider a CPAP Machine if You Have Sleep Apnea
If you have sleep apnea, a CPAP machine can ensure that you continue breathing throughout the night, reducing sleep disruptions.
5. Sleep on Your Side with a Taller Pillow
For better spinal alignment and to reduce the chances of waking up due to discomfort, use a taller, firmer pillow and sleep on your side.
Physical Adjustments to Improve Sleep
1. Avoid Eating or Drinking After Dinner
To prevent sleep disruption from nighttime trips to the bathroom or indigestion, avoid eating or drinking anything after dinner.
2. Engage in Morning Cardio
Even light cardio, like jumping on a small trampoline or going for a short walk, can help regulate your sleep-wake cycle and improve sleep quality.
3. Cut Out Caffeine Completely
Caffeine can stay in your system longer than you think. Cutting it out entirely might be necessary if you’re struggling with severe insomnia.
4. Drink Water Throughout the Day
Staying hydrated during the day can reduce the temptation to drink water late at night, which can disrupt sleep.
5. Ensure Adequate Magnesium Intake
Magnesium is crucial for muscle relaxation and sleep. Make sure you’re getting enough through your diet or consider a supplement.
Conclusion
Chronic insomnia is a complex issue that often requires a multifaceted approach to overcome. By implementing these psychological, behavioral, environmental, and physical strategies, you can significantly improve your sleep quality. If you’ve struggled with insomnia, I hope these tips help you as much as they’ve helped me.
About the THRIVING TECHNOLOGIST show
On YouTube and all major podcast networks, Jayme shares teamwork and leadership strategies, guidelines for healthy company culture, and stories about real projects so you can have a sustainable career in the software industry.
Jayme Edwards
A family man and veteran of nearly 40 software projects, Jayme experienced many wins and losses over his career as an architect and consultant.
Now he's coaching software developers, managers, and business owners to overcome challenges in the IT industry - so they keep growing.