Sleep Hygiene for Insomniacs: How to Build Better Sleep Habits for Restful Nights

Updated on

Sleep Hygiene for Insomniacs: How to Build Better Sleep Habits for Restful Nights

If you find yourself tossing and turning each night, you're not alone. Approximately one-third of adults experience insomnia symptoms at some point in their lives (NIH). The good news is that improving your sleep hygiene—the habits and environment that promote quality sleep—can make a real difference.

Ever found yourself scrolling Instagram at midnight and wondering why you're still awake? You're not alone. Many people struggle with poor sleep habits without realizing how much they impact restfulness. In this guide, we’ll explore what sleep hygiene is, why it matters, and how you can make simple changes to improve your sleep.

Common Bad Sleep Habits

Many sleep problems are caused or worsened by years of unhelpful habits. By recognizing these, you can start replacing them with better routines. Here are some common bad sleep habits that insomniacs should watch out for:

  • Irregular sleep schedule: Going to bed and waking up at different times each day confuses your body’s internal clock (Mayo Clinic).

  • Long or late naps: While a short power nap early in the day can be refreshing, napping too long or too late (especially in the evening) can steal sleep from your night.

  • Using the bed for things other than sleep: If you regularly work, watch TV, scroll on your phone, or even eat meals in bed, your brain starts to associate the bed with wakeful activities (Sleep Foundation).

  • Too much stimulation before bedtime: Engaging in vigorous exercise or intense mental activities right before bed can leave you wired.

  • Bright screens in bed: Scrolling through your phone or watching TV in bed exposes you to blue light that can suppress the sleep hormone melatonin, making it harder to feel sleepy.

  • Inappropriate bedroom environment: A bedroom that’s noisy, brightly lit, too warm, or otherwise uncomfortable can prevent you from falling asleep or staying asleep.

  • Consuming stimulants: Caffeine, nicotine, and even certain medications can interfere with sleep if taken too close to bedtime.

Essential Sleep Hygiene Tips for Better Sleep

1. Stick to a Consistent Sleep Schedule

Your body thrives on routine. Going to bed and waking up at the same times every day (yes, even on weekends) helps regulate your internal body clock (NIH).

2. Develop a Calming Bedtime Routine

A bedtime routine is a series of relaxing activities you do each night to signal to your mind and body that it’s time to slow down. Ideas include:

  • Dimming the lights in your home

  • Taking a warm bath or shower

  • Reading a book or listening to soothing music

  • Practicing meditation and deep breathing exercises

3. Optimize Your Bedroom Environment

Your bedroom should be a sleep sanctuary. Key elements include:

  • Cool, dark, and quiet: Most people sleep best in a cool room (around 65°F or 18°C). Consider blackout curtains and white noise machines.

  • Comfortable bedding: Invest in a good mattress and pillows.

  • Clutter-free and relaxing atmosphere: A stress-free zone encourages better sleep.

4. Limit Screen Time Before Bed

Blue light from screens suppresses melatonin and makes it harder to fall asleep (Harvard Health). Try to power down electronics at least 60 minutes before bed.

5. Watch Your Diet and Caffeine Intake

  • Avoid caffeine at least 6 hours before bed.

  • Avoid heavy meals and alcohol before bedtime.

6. Stay Active, but Avoid Late-Night Exercise

Regular exercise improves sleep quality, but intense workouts too close to bedtime can make it harder to fall asleep. Try to finish exercise at least 3 hours before bed (CDC).

7. Manage Stress and Relax Before Bed

Stress and anxiety are major sleep disruptors. Consider:

  • Deep breathing exercises

  • Meditation or mindfulness

  • Journaling your thoughts before bed

When to Seek Professional Help for Sleep Problems

If you’ve tried improving your sleep hygiene but still struggle with chronic insomnia, it might be time to see a doctor. Conditions like sleep apnea, restless legs syndrome, anxiety, and depression can all contribute to sleep issues. A sleep specialist can help determine underlying causes and recommend treatments like Cognitive Behavioral Therapy for Insomnia (CBT-I), which has been shown to be highly effective (NIH).

Conclusion: You Can Build Better Sleep Habits

Improving sleep hygiene is all about small, consistent changes. While it won’t happen overnight, adopting these habits will set the stage for deeper, more restful sleep. Try these tips tonight and see the difference—your future, well-rested self will thank you!

 

LATEST POSTS