Combating Insomnia and Maintaining Sleep Hygiene
Author: Tori Rivard, Registered Social Worker
We move through our days so busy—often looking forward to the rest that comes when our head finally hits the pillow. But what happens when we can’t shut off the way we need to? Sleep plays a critical role in our mental and physical health, yet it’s often a struggle for many to achieve.
Insomnia, a common sleep disturbance or disorder, can be short-term or long-term. It typically involves difficulty falling asleep or staying asleep. A variety of factors can cause insomnia, including trauma, travel, diet, caffeine overconsumption, medical conditions, medications, and, most commonly, stress and anxiety. While most people experience acute insomnia—lasting just a few days or weeks—it can develop into chronic insomnia, which occurs more than three nights a week for over three months (Berg, 2022).
Whether you’re dealing with acute or chronic sleep disturbances, maintaining good sleep hygiene is essential for overall well-being. Sleep hygiene refers to habits and practices that promote consistent, restful sleep and can help alleviate insomnia during challenging periods.
Here are some key considerations to reflect on when evaluating your sleep hygiene habits:
Maintain a Consistent Sleep Schedule and Bedtime Routine
Most brains love routine. If our body and mind know roughly when to expect bedtime, we’ll typically start to feel tired around that time. As we go through a nighttime routine, each task signals to the brain that we’re preparing for bed.
What your bedtime routine includes is entirely up to you, but incorporating gentle activities like reading or meditating can help you slow down before trying to turn off for the day. The more consistent we are with our bedtime schedule and routines—weekends and holidays included—the better our sleep quality becomes.
Be Intentional with Naps
Naps can be tempting—especially if restful sleep at night has been elusive. However, long or late-afternoon naps can negatively affect our nighttime sleep. On the other hand, short and early naps can help us recuperate energy, particularly during a mid-day slump.
If you’re planning to nap, aim for earlier in the afternoon, leaving at least 8+ hours of wakefulness between your nap and bedtime. Additionally, shorter naps (around 20–30 minutes) are more effective for adults. They allow the body to rest without leading to grogginess from interrupted deep sleep cycles (Pacheco & Adavadkar, 2024).
Be Mindful of Caffeine, Food, and Substance Consumption
Our busy lives often compress the last part of our day, combining family time, meals, and wind-down activities into a short window. It’s important to remember that food provides our body with energy, so eating a large meal close to bedtime can interfere with sleep.
Caffeine, while helpful in the morning to shake off grogginess and start the day, can disrupt sleep if consumed in excess or too late. Caffeine blocks the receptors for the sleep-promoting hormone adenosine (Pacheco & Cotliar, 2024). Its effects vary depending on individual metabolism and the source or amount consumed, but caffeine’s half-life ranges from 2 to 12 hours. A good rule of thumb is to avoid caffeine at least 8 hours before bedtime (Pacheco & Cotliar, 2024).
It’s also important to be mindful of other substances like nicotine and alcohol. Nicotine, a stimulant, disrupts sleep, while alcohol, despite being a depressant, can interfere with rest as its effects wear off, causing mid-night wakefulness or unrestful sleep.
Consider Your Sleep Environment
An ideal sleep environment varies from person to person, but there are a few key factors to keep in mind when setting up your bedroom. Most bodies regulate sleep and body temperature more easily when the room is cool, quiet, and dark.
To minimize light exposure, avoid having lights on or consider using an eye mask or heavy curtains if blocking out light is challenging. If you live in a loud or busy area, earplugs or an eye mask with ear coverings can help create a quieter sleep environment. Additionally, turn down the thermostat or set it to a cooler temperature overnight. While it may feel cozy to bundle up under warm blankets, a cooler room helps your body stay comfortable throughout the night, reducing the likelihood of waking up hot or restless.
Wind Down from Your Day
After a long day, it can be tempting to head straight to bed after work or other activities. While your body might feel tired, your mind often needs time to unwind before fully shutting down for the night. Taking time to decompress through gentle evening activities is essential for restful sleep.
Journaling or reflecting on thoughts you’ve had to compartmentalize during the day can also be helpful. This practice allows you to process your thoughts so they don’t resurface and demand attention during the quiet and stillness of bedtime. Creating this intentional wind-down routine can make it easier for both your body and mind to transition into restful sleep.
Your Bed Is for Sleep
For many of us, the bed is a cozy and inviting space, making it tempting to use it for watching television, working on a computer, or other activities. However, since our brains thrive on routine, the more we associate our bed solely with sleep, the stronger the connection becomes. This association helps train the brain to recognize the bed as a place for rest, which can make falling asleep faster and more consistent over time.
After Considering Sleep Hygiene, What Comes Next?
Insomnia can be an incredibly frustrating experience. Not only does the lack of sleep leave you feeling exhausted, but the inability to do something your body is naturally wired to do can also create anxiety. Whether you’re dealing with acute or chronic insomnia, here are some strategies to consider when you’re struggling to fall asleep.
Do Not Toss and Turn
If you find yourself unable to sleep, try getting up for a brief period instead of tossing and turning. Restlessness can amplify anxiety, which is often unhelpful in these situations. Instead, engage in a gentle activity like reading or journaling to address any ruminating thoughts that may be keeping you awake. This practice can help refocus your mind and release stress or anxiety that’s demanding attention.
It may also be beneficial to go through your bedtime routine again, if possible. A nighttime routine signals to the mind that it’s time for sleep, so repeating it can act as a helpful reset.
Work Up to an Ideal Bedtime
If you find yourself getting into bed at 10 p.m. but not falling asleep until 2 a.m., consider aligning your bedtime with when you naturally fall asleep. For a few days, try going to bed at 2 a.m., then gradually work your way back to your ideal bedtime.
Spending too much time in bed awake can weaken the association between your bed and sleep, often leading to stress about whether you’ll fall asleep. Instead, aim to get into bed only when you’re ready to sleep, then adjust backward in increments of 15–30 minutes over time to establish a more consistent routine.
Consult a Doctor or Mental Health Professional
While insomnia often subsides with time, extra support can make a significant difference. A doctor can help rule out any underlying medical conditions that may be interfering with your sleep.
If you find that stress, anxiety, fears, or traumatic memories are surfacing at night and keeping you awake, consider reaching out to a therapist or mental health professional. They can introduce therapeutic tools to help ground your restlessness and process what’s on your mind, enabling you to get your sleep back on track.
Breaking the Cycle of Insomnia
Whether your insomnia is acute or chronic, it can feel incredibly stressful. While insomnia often begins as a response to daily stress, the frustration it causes can create a cycle of stress that’s difficult to break—especially since physical and mental exhaustion makes handling stress even harder.
To help maintain longer stretches of restful sleep, consider implementing consistent sleep hygiene practices before insomnia sets in. If the insomnia becomes overwhelming, remember that support is always available. Hopefully, the strategies outlined here leave you feeling equipped to get your best sleep yet!
References
Berg, S. (2022, May 13). What doctors wish patients knew about insomnia. American Medical Association. https://www.ama-assn.org/delivering-care/public-health/what-doctors-wish-patients-knew-about-insomnia
Mayo Clinic. (2024, January 16). Insomnia - Symptoms and causes. Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/insomnia/symptoms-causes/syc-20355167
Pacheco, D., & Adavadkar, D. P. (2024, February 2). Does Napping Impact Sleep at Night? Sleep Foundation. https://www.sleepfoundation.org/how-sleep-works/does-napping-impact-sleep-at-night
Pacheco, D., & Cotliar, D. (2024, April 17). Caffeine & sleep problems. Sleep Foundation. https://www.sleepfoundation.org/nutrition/caffeine-and-sleep
Suni, E. (2024, March 4). Mastering Sleep Hygiene: Your Path to Quality Sleep (D. Rosen, Ed.). Sleep Foundation. https://www.sleepfoundation.org/sleep-hygiene
Disclaimer:
This article is intended for informational purposes only and should not be construed as medical advice or a substitute for professional consultation. It's important to seek help from a qualified mental health professional. They can provide you with a personalized diagnosis, treatment plan, and support to manage your symptoms effectively.