Home Health & Wellness Tips for Better Sleep for Insomnia Sufferers

Tips for Better Sleep for Insomnia Sufferers

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Insomnia, a condition characterised by difficulty falling or staying asleep, affects millions of people worldwide. It can be a debilitating experience, leading to daytime fatigue, mood disturbances, and reduced overall quality of life. Fortunately, there are several strategies that can help improve sleep for those struggling with insomnia. Here are some practical tips to help you achieve better sleep.

Create a sleep-conducive environment

Your sleep environment plays a crucial role in the quality of your rest. Ensure your bedroom is conducive to sleep by considering the following factors:

  • Darkness. Use black-out curtains or an eye mask to keep the room dark.
  • Quietness. Use earplugs or a white noise machine to block out disruptive noises.
  • Cool temperature. Keep the room cool, ideally between 60 and 67°F (15 and 19°C).
  • Comfort. Invest in a comfortable mattress and pillows. Over time, mattresses lose their support and comfort. If your mattress is over 7–10 years old, it might be time for a replacement. A new, high-quality mattress can significantly improve your sleep quality. Check out this alaskan king mattress from nolahmattress.com

Establish a consistent sleep schedule

Going to bed and waking up at the same time every day helps regulate your body’s internal clock. Even on weekends, try to stick to your schedule to avoid disrupting your sleep patterns. Consistency reinforces your body’s sleep-wake cycle, making it easier to fall asleep and wake up naturally.

Limit exposure to light before bed

Exposure to light, especially blue light from screens, can interfere with your body’s production of melatonin, a hormone that regulates sleep. To promote better sleep:

  • Avoid screens (phones, tablets, computers, and TVs) at least an hour before bed.
  • Consider using blue-light filters on your devices if you must use them in the evening.
  • Opt for dim, warm lighting in the evening hours.

Develop a relaxing bedtime routine

A calming pre-sleep routine can signal to your body that it’s time to wind down. Consider incorporating some of these activities into your nightly routine:

  • Reading a book
  • Taking a warm bath
  • Practicing relaxation techniques like deep breathing, meditation, or gentle yoga
  • Listening to soothing music or nature sounds

Be mindful of your diet and hydration

What you eat and drink can affect your sleep. To promote better sleep:

  • Avoid large meals, caffeine, and alcohol close to bedtime. These can disrupt your sleep or make it harder to fall asleep.
  • Stay hydrated, but try to limit fluid intake in the evening to minimise nighttime awakenings to use the bathroom.

Get regular physical activity

Regular physical activity can help you fall asleep faster and enjoy deeper sleep. Aim for at least 30 minutes of moderate exercise most days of the week. However, try to avoid vigorous exercise close to bedtime, as it can have the opposite effect and keep you awake.

Manage stress and anxiety

Stress and anxiety are common culprits of insomnia. Learning how to manage them can improve your sleep quality. Consider incorporating some of these stress-reducing techniques into your daily routine:

  • Mindfulness meditation
  • Journaling
  • Deep breathing exercises
  • Spending time in nature
  • Talking to a therapist or counsellor

Avoid napping during the day

While short naps can be beneficial, long or irregular naps during the day can negatively impact your nighttime sleep. If you need to nap, try to keep it short (20–30 minutes) and avoid napping late in the afternoon.

Seek professional help if needed

If you’ve tried these tips and still struggle with insomnia, it may be time to seek professional help. A healthcare provider or sleep specialist can help identify any underlying issues and recommend appropriate treatments or therapies.


Improving sleep quality, especially for those with insomnia, often requires a combination of lifestyle changes and environmental adjustments. By creating a sleep-friendly environment, establishing a consistent sleep schedule, and managing stress, you can enhance your chances of achieving restful, rejuvenating sleep. Remember, investing in a good mattress is an essential part of creating a comfortable sleep environment, and it can make a significant difference in your overall sleep quality.

Ellen Diamond, a psychology graduate from the University of Hertfordshire, has a keen interest in the fields of mental health, wellness, and lifestyle.

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