Sleep Hygiene for Insomnia: Easy Tips for Better Sleep
Having trouble falling asleep or staying asleep? You’re not alone. Many people struggle with insomnia, which means it’s hard to get quality sleep at night. But guess what? You can sleep better by making some simple changes to your bedtime habits. This is called sleep hygiene, and it can help you enjoy more restful sleep.
In this guide, you’ll learn how to fix your sleep habits using easy tips made for kids and adults alike. Whether you’re having poor sleep, chronic insomnia, or just can’t fall asleep fast, these steps can help you get the hours of sleep your body needs.
What Is Sleep Hygiene?
Sleep hygiene means healthy habits that help you sleep better. Think of it like brushing your teeth before bed—it’s a habit that helps your body know it’s time for sleep.
Good sleep hygiene can help:
- Adults with insomnia
- People who have a hard time falling asleep
- Anyone who wants to feel more rested
Let’s look at ways to build a better bedtime routine for improved sleep.
1. Create a Calming Bedtime Routine
Start getting ready for bed an hour before bedtime. Use this time to help your body relax. Try these ideas:
- Take a warm shower
- Drink warm milk or a light snack
- Listen to soft music or quiet music
- Do relaxation exercises like deep breathing or progressive muscle relaxation
This tells your body clock that it’s time to wind down.
2. Keep a Consistent Sleep Schedule
Go to bed and wake up at the same time every day—even on weekends! This helps your internal clock (also called your circadian rhythm) stay on track.
Getting consistent sleep helps your body feel ready to rest at night and be awake during the day.
3. Make Your Bedroom for Sleep Only
Your bedroom for sleep should be cozy and quiet. Here are some ways to fix your sleep environment:
- Keep it cool with a comfortable temperature
- Use heavy curtains or blackout curtains
- Try a white noise machine, ear plugs, or an eye mask
- Don’t use your bed for activities like watching TV or playing games
- Keep clocks away from your view (like your alarm clock) if they make you anxious
Your brain should know the bed at night is for quiet sleep only.
4. Stay Away From Bright Screens
Watching TV, using phones, or other electronic devices before bed can hurt your sleep. These screens give off blue light, which tricks your brain into thinking it’s still daytime.
Stop using screens 30–60 minutes before bedtime. You can read a book or color instead!
5. Watch What You Eat and Drink
Heavy meals, caffeine, and alcohol before bedtime can make sleep worse. Try these changes:
- No caffeinated drinks after lunchtime
- Avoid soft drinks, coffee, or bedtime caffeine
- Say no to bedtime drinking or alcoholic drinks
- Don’t eat a big evening meal right before sleep
Instead, try a warm drink or light snack to help you feel calm.
6. Get Daytime Exercise
Doing regular exercise during the day helps your body feel sleepy later. Try fun activities like:
- Brisk walking
- Moderate exercise like biking
- Strenuous exercise (just not too close to bedtime)
Physical activity keeps your circadian rhythm healthy and helps reduce poor sleep quality.
7. Write in a Sleep Diary
If you don’t know what’s keeping you up, try keeping a sleep diary. Write down:
- What time you go to bed
- How long you sleep
- When you wake up
- How you feel the next day
This can help you notice patterns, and your healthcare provider can use it to give you better treatment of insomnia.
8. Try Relaxation Techniques
Relaxation techniques can help calm your mind and body. Here are a few:
- Breathing exercises
- Progressive muscle relaxation
- Aromatherapy on sleep quality (like lavender scents)
- Listening to background noise like white noise
If you feel muscle tension or have anxiety about sleep, relaxation is key for healthy sleep habits.
9. Avoid Naps Late in the Day
An afternoon nap sleep can be helpful—but not too late! Try not to nap after 3 p.m., or you might find it harder to fall asleep at night.
10. Set Limits on Time in Bed
Spending too much time in bed without sleeping can confuse your brain. This is where stimulus control therapy helps. The aim of stimulus control is to teach your brain that your bed is only for sleep.
If you can’t fall asleep after 20 minutes, get up and do something quiet like reading until you feel sleepy again.
11. Get Help From a Professional
Sometimes, sleep problems don’t go away on their own. You might need help from a behavioral sleep medicine therapist or try CBT techniques (cognitive behavioral therapy) to stop chronic insomnia.
Other treatments include:
- Stimulus control
- Sleep restriction (limiting your time in bed)
- Relaxation training
- Paradoxical intention (where you try not to sleep, which can actually make you sleepy)
If insomnia is affecting your mental health or quality of life, talk to a qualified clinician for support.
Why Sleep Hygiene Matters
When you have healthy habits, you get better nighttime sleep, which helps with:
- Clear thinking
- Better focus (no more poor concentration)
- Fewer daytime tiredness problems
- A healthy weight
- A strong immune system
Plus, improved sleep can make you feel happier and less stressed!
FAQs: Sleep Hygiene for Insomnia
1. What is sleep hygiene?
Sleep hygiene is a set of habits that help you sleep better. It includes things like keeping a bedtime routine, avoiding blue light, and keeping your bedroom quiet.
2. How many hours of sleep do I need?
Most adults need 7–9 hours per night. Kids and teens need even more. If you get insufficient sleep, you may feel tired and cranky during the day.
3. Can exercise help with insomnia?
Yes! Regular daytime exercise like walking or biking can help you fall asleep faster and stay asleep longer.
4. Should I stop using my phone before bed?
Yes. Phones and tablets give off blue light, which makes it harder to fall asleep. Turn them off at least 30-60 minutes before bed.
5. When should I see a healthcare provider?
If you’ve tried these tips and still can’t sleep, it may be time to talk to a health care provider. You might need therapy for insomnia or other treatments. Visit SAMHSA or contact us today for more information.
