20 Ways to Beat Insomnia

If you’re struggling with insomnia, you’re not alone! Most of us know how hard it is to lie in bed, knowing you need more sleep, yet not able to get it–seemingly no matter how hard we try.

To make matters worse, there are a lot of scare tactics used by well-meaning professionals that may make us think our sleep issues are going to lead to horrible consequences. While I don’t disagree there are serious issues with insomnia, I think we are much more resilient than we’re led to believe–AND all of these facts about poor sleep make it harder for us to sleep. I hope this post gives you hope, because there are endless things you can try, and I bet there are several you haven’t tried yet.

1. Stick to a Consistent Sleep Schedule

Your body thrives on routine. Going to bed and waking up at the same time every day (even on weekends) helps regulate your internal clock and can make falling asleep easier over time.

2. Limit Screen Time Before Bed

Blue light from phones, tablets, and computers suppresses melatonin, the hormone that helps you sleep. Aim to avoid screens at least 60 minutes before bedtime. If you must use a device, try using blue light-blocking glasses or enabling “night mode” settings, which most smart phones have these days.

3. Create a Relaxing Bedtime Routine

Engaging in calming activities before bed signals to your brain that it’s time to wind down. This should be individualized, but some ideas include:

• Reading a book

• A warm bath

• Gentle stretching or yoga

• Listening to soothing music or nature sounds (birds are my favorite)

• Deep breathing or meditation

4. Optimize Your Sleep Environment

Your bedroom should be a sanctuary for sleep. Research suggests that a cool (around 65°F), dark, and quiet environment promotes better sleep. Use blackout curtains, white noise machines, or an eye mask if needed (I use all three in certain phases of life and they help me so much).

5. Limit Caffeine and Alcohol

Caffeine is a stimulant that can stay in your system for up to 10 hours… or even longer for highly sensitive people! Avoid caffeine (including choclate) after midday. While alcohol might make you feel drowsy, it actually disrupts sleep cycles, leading to poorer sleep quality and increased inflammation.

6. Exercise Regularly—But Not Too Late

Regular physical activity can help you fall asleep faster and enjoy deeper sleep. However, try to avoid intense exercise too close to bedtime, because this can have the opposite effect for some people.

7. Try Cognitive Behavioral Therapy for Insomnia (CBT-I)

CBT-I is a highly effective, evidence-based treatment for chronic insomnia. It helps identify and change negative thoughts and behaviors related to sleep. If you struggle with long-term insomnia, consider working with a trained professional in CBT-I.

8. Practice Mindfulness and Relaxation Techniques

Mindfulness meditation and guided imagery have been shown to reduce stress and improve sleep. Apps like Insight Timer and Calm or a meditation headband like Muse can provide guided sessions to help you relax before bed.

9. Avoid Clock-Watching

Checking the time when you’re struggling to sleep can increase anxiety and make it even harder to drift off. If you wake up in the middle of the night, try not to check the clock—just focus on relaxation techniques instead.

10. Use Your Bed for Sleep Only

Your brain should associate your bed with sleep, not wakefulness. Avoid doing work, watching TV, or scrolling on your phone while in bed. If you can’t fall asleep after 20 minutes, get up, do a calming activity, and return to bed when you feel tired.

11. Consider Melatonin or Other Natural Sleep Aids (with Caution)

Melatonin supplements can be helpful for short-term sleep issues, particularly for jet lag or shift work. However, they should not be used long-term without consulting a healthcare provider.

12. Rule Out Underlying Medical Conditions

If you consistently struggle with sleep despite trying these strategies, it may be helpful to speak with a healthcare provider. Conditions like anxiety, depression, sleep apnea, nutritional deficiencies, or restless leg syndrome can interfere with sleep and may require professional support.

13. Try Herbal Support

Although some of these have mixed empirical (research-based) support, they could work for you (of course, check with a medical provider prior to trying): California poppy, chamomile, lemon balm, ashwaganda, lavender, passion flower, or valerian root.

14. Eye Movement Desensitization and Reprocessing

I’ve had clients with sleep difficulties related to trauma, and addressing their trauma with EMDR (or other methods) has significantly improved their sleep quality. It is certainly worth a try.

15. Get Sunlight Exposure During the Day

Natural light exposure in the morning and afternoon helps regulate your circadian rhythm (among many other benefits), improving melatonin production in the evening.

16. Keep a Sleep Diary

Tracking your sleep patterns, habits, and disruptions can help identify triggers and inform changes that may improve your rest. If you work with a professional who uses CBT-I, they’ll want you to do this anyway.

17. Try Progressive Muscle Relaxation

This method involves tensing then releasing each muscle group from head to toe.

18. Learn the Military Method

The military method involves guided imagery and other relaxation techniques. It was designed to help members of the military fall asleep faster, and although results with the non-military population are mixed, it is worth a try (especially if you don’t put too much pressure on yourself to fall asleep within a certain amount of time).

19. See a Licensed Counselor

Although EMDR specifically was mentioned above, seeing a therapist for other reasons can be very beneficial as well. Sometimes sleep difficulties are tied to stressors, life transitions, anxiety, or depression (among many other things).

20. Develop Mantras

When you are struggling to sleep, it can help to have mantras–things like “I have gotten through this before” or “I am resilient” or “I will fall asleep eventually”. You’re more likely to fall asleep if you have a relaxed or more hopeful attitude about insomnia (easier said than done, I know).

Final Thoughts

Implementing these evidence-based strategies can significantly improve your sleep quality over time. Start by incorporating one or two changes, and be patient with yourself as your body adjusts. If sleep issues persist, don’t hesitate to seek help from a professional.

Ready to start your mental health journey?