Insomnia is a common issue, affecting about 30% of adults. Whether it’s trouble falling asleep, waking up frequently, or rising too early, insomnia can be incredibly frustrating. Fortunately, there are evidence-based strategies that can help you reclaim restful nights.
Understand Your Unique Sleep Needs
Not everyone requires the standard eight hours of sleep. Your ideal sleep duration and timing depend on your body’s natural rhythm. Track your sleep for a couple of weeks to determine your optimal sleep window.
Reserve Your Bed for Sleep (and Intimacy) Only
Avoid using your bed for activities like watching TV or working. Associating your bed with wakefulness can make it harder to fall asleep when you actually need to. If you find yourself unable to sleep, get out of bed and do something relaxing until you feel drowsy.
Keep Worries Out of Bed
Racing thoughts are common when trying to sleep. Instead of tossing and turning, get up and engage in a calming activity until you feel sleepy again. This practice helps to build a stronger sleep drive for the next night.
Wake Up at the Same Time Every Day
Consistency is key. Wake up at the same time each day to help regulate your body’s internal clock, even on weekends. This habit will help you feel more rested and reduce sleep disruptions.
Manage Your Sleep Expectations
Perfect sleep doesn’t exist. Understand that occasional awakenings during the night are normal. Focus on getting good quality sleep rather than perfecting the quantity.
Be Cautious with Naps
While naps can be tempting, they may interfere with nighttime sleep. If you must nap, keep it short and avoid late afternoon snoozes.
Practice Good Sleep Hygiene
Maintain a sleep-conducive environment—dark, quiet, and cool. Limit caffeine and alcohol intake, and incorporate regular exercise into your routine. While these practices alone may not cure insomnia, they are essential for supporting good sleep.