I’ve spent more than 20 years coping with insomnia. Fortunately, it’s nowhere near as severe today as it once was.
Even though I still have the occasional bad night, I think I’ve done a good job of managing the sleep problems that have intermittently plagued me since I was a teenager.
In this article, I’ll be sharing the techniques that I believe helped me the most. They might not all be applicable to you, but
1. Tired body + tired mind = better sleep
My insomnia was at its worst in my early to
In my later 20s, I started a mentally challenging job and got into weight training, running and swimming. What I found was that on the days when my brain and body were both tired, I would usually sleep well.
So to this day I try and engage both my brain and body every day. And even if I’m having a rest day from more strenuous exercise, I’ll at least go for a long walk and spend plenty of time outside. It makes a huge difference.
2. Less lazy Sundays
A key sleep hygiene technique is to maintain a regular sleep pattern. For many years, I’d get up at a regular time during the week to go to work. However, I had no set bedtime and it could be anything between 10 p.m. and 2 a.m.
And at the weekend, like many young people, I’d often stay out late on a Friday, Saturday or both. And then have a long lie-in on Saturday, Sunday or both.
In the worst case scenario, I’d wake up on a Sunday with a hangover and have a very relaxing day. Then I wouldn’t be tired enough to sleep well on Sunday night, which in turn would knock my whole week out of sync.
The answer? Unless I’m seriously sleep deprived and need to restock my energy levels, I go to bed and get up at more or less the same time every day of the week.
And if I do stay up later at the weekend one night, I still set my alarm for a reasonable time the next day, making do with a bit less sleep but keeping my schedule on track.
3. Read yourself to sleep
This particular tip is one of my personal favorites. Every night I’ll read until either I can’t even focus on the words, or I wake myself up with the book dropping out of my hand.
It’s important to note that whilst in an ideal world you’d go to bed at the same time every night and fall asleep instantly, it doesn’t usually work that way.
Instead, it’s better to do one of two things:
- Only go to bed when you feel tired.
- Go to bed at a regular time and read until you feel tired enough to sleep.
The first method can work well if you have severe insomnia, and are fed up of lying in bed tossing and turning. However, I personally prefer the second method. At least you’re in bed relaxing, and letting your body and mind know that it’s bedtime.
If you’re not a fan of reading books, there are a couple of other options you could try:
- Do some simple relaxation exercises in bed until you do feel sleepy.
- Play a simple game on the phone or tablet until you literally can’t focus on the screen. My dad swears by this, playing a simple puzzle game until he’s sleepy. It does go against the standard advice of not using electronic devices in bed. However, if you have the screen dimmed and use a blue light filter, it might work well for you.
4. Keep calm and carry on
For many years I was my own worst enemy when it came to dealing with insomnia – and I didn’t even know it.
I used to think I should be able to fall asleep immediately (20 to 30 minutes is normal). And when it didn’t happen within a few minutes, I’d start stressing about being awake.
Even if I did fall asleep, I’d often wake up in the night or long before my alarm was due to go off. This would then trigger anxiety that the next day would be awful because of a lack of sleep.
My self-defeating stressing was pointed out to me one night by my partner. She was fed up with being woken by my constant position changing and increasingly loud complaining.
I eventually decided to try what she suggested – stay calm. And just by making the decision to change my attitude, the miraculous happened. I started falling asleep quicker, no matter what time of the night it was.
By accepting the fact that sometimes I won’t sleep right through the night, and by understanding that the next day won’t be as painful as I feared, it’s much easier to keep the late night anxiety at bay.
5. Take your foot off the gas earlier in the day
There’s a lot to be said about how diet can affect sleep, especially all the little pleasures in life that we consume during the day.
Although it’s difficult to follow the perfect anti-insomnia nutritional regime (if it even exists), there are a few ideas that have helped me:
- I don’t drink caffeine after lunch.
- If I drink alcohol, I stop at least two hours before bedtime and drink water.
- I try to eat a big lunch and a lighter dinner.
- I try not to eat chocolate, sweets or cake late at night.
6. Don’t take stress to bed
Stress, anxiety, worry, thinking – if your mind is full of thoughts about the past, present or future, it can be tricky to switch them off at night.
But it’s important to try not to allow your bedtime to be your thinking time, especially if you have major worries at the moment. Here are a few of the things I do to keep this in check:
- I try not to have stressful or emotional conversations in bed before going to sleep.
- If I have lots on my mind, I write a list of things I need to do, plan or even think about on paper before getting into bed. That way I can relax knowing that nothing will be forgotten.
- When my mind is overactive, I do some relaxation exercises. I like to practice mindfulness techniques, which seem to help significantly.
7. Allow enough time for sleep
Sleep is crucial to our physical and mental well-being, yet we so often sacrifice it for other activities.
I used to push my bedtime right up until the start time of what would be my ideal amount of sleep. So if I felt I needed eight hours to be at my best and had to get up at 8 a.m. for work, I’d go to bed at 12 a.m.
The problem, however, is that this can then trigger that feeling of stress if you get into bed and don’t fall asleep straight away. You’re setting yourself up to fail.
Nowadays, if I want eight hours sleep I’ll go to bed at least eight and a half hours before my wake up time. If I’m watching a film, I pause it. If I’ve got work to do, I leave it until the morning.
Don’t allow unnecessary things to erode your precious sleep time. Give yourself a chance to go to bed feeling relaxed about how long you have to sleep.
8. Sleep alone if necessary, and get the bedroom conditions right
Although it’s a wonderful thing to have someone to cuddle up to in bed, it’s not always in our best interest where sleep is concerned.
It’s estimated that 1 in 4 couples in the United States
Noise, movement, temperature, bedding choice – these are just some of the things that can dramatically affect your sleep.
Being a sensitive sleeper, I’m easily woken by my partner, and we have completely different ideas about key details such as bedroom temperature.
Since moving to the spare bedroom, I sleep much better thanks to the fresh air coming in through the permanently open window, the lighter bedding and the lack of movement next to me.
9. Don’t face your insomnia alone
It’s important to get a professional opinion if you have ongoing problems with your sleep. If, for example, you snore or have any kind of breathing irregularities in your sleep, it’s a good idea to talk to your doctor about it.
If your sleep problems are impacting on you or your family’s well being, it’s worth seeking a medical opinion and advice. There could be an underlying health condition which needs treating, and there could be a sleep disorder which can be managed.
And in my experience, it also helps to talk to family and friends about your sleep. In doing so, I discovered that I’m both a worrier and prone to eating and drinking things that keep me awake.
Now I make sure the people close to me understand what can disrupt my sleep. And they helpfully remind me not to do those things if they catch me, for example munching on chocolate late at night!
10. Stay positive
It’s easy to get stuck in a vicious cycle of worrying about not sleeping well. So often we go to bed dreading that our sleep problems will happen again.
I think it’s important to recognize that vicious cycle and do your best to stay out of it. Try to see every night as a fresh start and tell yourself that you’ll sleep fine. Even if you do sleep badly again, don’t give up. Keep that positive thought in your head every time you go to bed.
If you have problems sleeping night after night, it can be good to shift your focus. For me, if I’m not feeling that tired when I go to bed, I just read my book and try to think about how cozy, warm and relaxing in bed it is.
By thinking about the pleasant things rather than worrying about what may or may not happen when I turn the light off, it helps keep me calm and positive.
Do you have any experience of the tips in this article? Do you have any techniques of your own that you’d like to share?
Feel free to share your story and thoughts in the comments below.