Insomnia got you feeling like a hot mess? Can’t seem to fall asleep no matter how hard you try? Tried counting sheep, counting backwards from 100 in Spanish, and reciting the alphabet backwards, but still wide awake? Don’t worry, you’re not alone. Millions of people around the world struggle with sleeplessness and it can be a frustrating and exhausting experience. But have no fear! There are plenty of things you can try to help you fall asleep faster and wake up feeling rested and refreshed (or at least somewhat less zombie-like). In this article, we’ll share 10 tips for beating insomnia and getting a good night’s sleep. So grab your favorite pillow (or a bucket of coffee, whichever helps), snuggle up in bed, and get ready to catch some Zzz’s (or at least pretend you did).
1. The bedroom – Only use it for sleep and intimacy (or whatever other activities you prefer in the privacy of your own home). This means no work, no TV, no scrolling through social media in bed. Program your brain to only associate your bed with rest and relaxation, and not with stress and stimulation. Make your bedroom a sanctuary for sleep, and your bed a comfortable and cozy place to lay your head. Now, if only you could program your partner to stop snoring… that would be a true sleep sanctuary!
2. Establish a regular sleep pattern – Even if you’re a night owl or a morning person, try your best to go to bed and wake up at about the same time daily, even on weekends. Consistency is key when it comes to sleep hygiene. Your body has an internal clock (called the circadian rhythm) that helps regulate your sleep-wake cycle, and establishing a regular sleep pattern can help keep this clock in check. So try to resist the temptation to stay up late and sleep in on the weekends. Trust us, your body (and your Monday morning self) will thank you. Now, if only you could get your dog to stop barking at 3am every morning… that would really help your sleep pattern.
3. The best sleep environment – Make the bedroom a comfortable and inviting place for sleeping. Avoid temperature extremes (not too cold, not too hot), noise, and light as much as possible. Invest in some good blackout curtains to block out unwanted light, and a white noise machine to drown out any pesky sounds (like your partner’s snoring… again). Keep the room at a comfortable temperature, not too hot or too cold, and use blankets or a fan to regulate your body temperature as needed. And if all else fails, consider sleeping in a giant walk-in fridge. Just kidding! (But seriously, a cool and dark room can be very conducive to sleep).
4. Engage in relaxing activities before bed – Forget counting sheep, try counting pages in a good book instead! Reading can be a great way to wind down before bed and take your mind off of any racing thoughts or stress. Stretching can also help relax your body and prepare it for sleep. And if you’re feeling extra fancy, draw yourself a bubble bath and add some lavender essential oils for a relaxing spa-like experience. Just try to avoid screens (including your phone, tablet, or TV) for at least an hour before bed, as the blue light emitted by these devices can suppress the production of the sleep hormone melatonin. So put down the phone, pick up a book (or a bottle of wine, whatever helps you relax), and get ready for some sweet dreams. Or at least some decent shut-eye.
5. Create a night time routine to condition your body that it’s time to sleep. A consistent bedtime routine can signal to your body that it’s time to wind down and prepare for sleep. Try turning off the TV and any other screens at least an hour before bed, and instead engage in some light stretching or yoga (or a round of “Twister” if you’re feeling adventurous). Get into the habit of brushing your teeth and washing your face before bed (and maybe even giving yourself a little facial massage if you’re feeling fancy). Turn off the lights and create a dark and peaceful environment (or at least put on a sleep mask if your partner insists on reading with a flashlight). Avoid using your phone or other electronic devices in bed (unless it’s to play a soothing sleep playlist on Spotify). And if all else fails, try a warm glass of milk (or a stiff drink, whichever helps you relax). Just kidding! (But seriously, a consistent bedtime routine can do wonders for your sleep).
6. Engage in regular exercise – Exercise can be great for improving sleep, but timing is key. Aim to get at least 3 to 5 workouts in per week, but avoid exercising 2 to 4 hours before bedtime as it may make it harder for you to fall asleep. The endorphins released during exercise can give you a boost of energy, making it harder to wind down and relax at night (unless you’re planning on participating in a marathon of snoozing, in which case, go for it). So try to finish your workouts earlier in the day, and save the late night runs for when you’re trying to outrun your responsibilities (just kidding, please don’t do that). Exercise can also help you sleep more soundly once you do drift off, so it’s definitely worth incorporating into your routine. Just try to avoid bouncing off the walls before bed.
7. If you’re hungry, eat a light snack – Sometimes, a growling stomach can keep you up at night. If you’re feeling hungry before bed, try having a light snack, like a piece of fruit or a handful of nuts (or a bowl of cereal, because let’s be real, who doesn’t love a good midnight snack?). Just be sure to avoid eating heavy meals within 2 hours of bedtime, as your body will be working hard to digest the food and may have trouble settling down to sleep. And definitely avoid spicy or acidic foods, as they can cause heartburn and discomfort (unless you’re into that sort of thing, in which case, go for it). So go ahead and have that bedtime snack, just try to avoid eating your weight in ice cream (unless you’re trying to pull an all-nighter… just kidding, please don’t do that).
8. Avoid daytime napping – I know it can be tempting to sneak in a quick nap during the day when you’re feeling tired, but this may cause more harm than good in the long run. Daytime napping can disrupt your natural sleep-wake cycle and make it harder to fall asleep later at night. If you’re really struggling to stay awake during the day, try drinking a cup of coffee or taking a walk to get your energy levels up (or doing a quick dance party to your favorite tunes, because who doesn’t love a good dance party?). Just be sure to avoid caffeine and other stimulants for at least 4 to 6 hours before bedtime, as they can interfere with your sleep. So resist the temptation to nap, and instead try to power through the day (or at least pretend to). Just kidding! It’s okay to take a short nap now and then, just be mindful of how it’s affecting your sleep at night.
9. Avoid using caffeine, alcohol, or nicotine for at least 4-6 hours before bedtime – Caffeine, alcohol, and nicotine are all stimulants that can interfere with your sleep. Caffeine is found in a variety of drinks and foods, including coffee, tea, soda, and chocolate, and can keep you awake and alert (or at least make you feel like you’re awake and alert). Alcohol may help you fall asleep faster, but it can disrupt your sleep later in the night and lead to poor sleep quality (and some embarrassing dreams, like the one where you show up to work in your underwear). And nicotine, found in cigarettes and other tobacco products, is a stimulant that can also interfere with your sleep (and your breath, and your wallet). So if you want to sleep soundly, try to avoid these substances for at least 4 to 6 hours before bedtime. And if you’re having trouble quitting smoking or cutting back on alcohol, don’t be afraid to seek help. Your sleep (and overall health, and bank account) will thank you.
10. If you’re unable to fall asleep, don’t continue to try and force it – If you’re lying in bed for more than 20-30 minutes without falling asleep, it may be best to get up and do a relaxing activity until you feel tired. Lying in bed awake can create an association between your bed and wakefulness, making it harder to fall asleep in the future. So if you’re tossing and turning, try getting out of bed and doing something calming, like reading a book or taking a warm bath (or doing a puzzle, or any other activity that helps you relax). Just try to avoid screens and other sources of bright light, as they can stimulate your brain and make it harder to relax (unless you’re trying to play every single level of Candy Crush, in which case, go for it). And if all else fails, try counting sheep (or goats, or unicorns, or whatever helps you relax). Just kidding! (But seriously, getting out of bed and doing a relaxing activity can help you fall asleep faster).
Bonus Tip: Don’t watch the clock at night – It’s easy to get anxious about not falling asleep when you’re staring at the clock, counting the minutes until you have to wake up (or until you turn into a pumpkin, or whatever). But this can actually make it harder to fall asleep, as the anxiety of “I have 4 more hours to get some sleep” can keep you awake. So try to avoid looking at the clock at night, or at least don’t fixate on the time. Instead, focus on relaxing and clearing your mind (or try counting sheep, or goats, or unicorns, or whatever helps you relax). And if you can’t stop thinking about the time, try setting your alarm clock to the other side of the room so you have to get out of bed to turn it off in the morning (just make sure you don’t trip on your way there). Just kidding! (But seriously, try to avoid fixating on the time if you can).
If you’re struggling with insomnia, you’re not alone. Many people have difficulty falling asleep or staying asleep at night, and it can be frustrating and exhausting. But by following these tips, you can improve your sleep quality and wake up feeling refreshed and rested. So don’t lose hope, and don’t give up on finding a solution. With a little bit of effort and patience, you’ll be well on your way to a good night’s sleep. Just try not to get too excited about it (because that might actually keep you awake). Just kidding! (But seriously, try to relax and have faith that these tips will help you sleep better).
