For years, sleep was my arch-nemesis. As night fell, so did my spirits.
You know what I mean:
– Staring at the ceiling
– Tossing and turning
– Countless hours of overthinking
– Waking up more tired than when I went to bed.
I’m Lachlan Brown, founder of Hack Spirit, and a psychology enthusiast.
I spent a good chunk of my life battling insomnia, feeling like a zombie during the day because of my sleepless nights.
My turning point came when I stumbled upon 7 evening habits backed by psychology that are common among those who struggle with insomnia.
Since I’ve incorporated these habits into my life, my relationship with sleep has changed significantly.
In this article, I’ll be sharing these 7 habits with you. Hopefully, they can help you conquer your sleepless nights and bring some much-needed rest to your life.
Let’s dive in.
1) Establishing a bedtime routine
Your first psychological weapon against insomnia? A bedtime routine.
It might sound childlike, but psychology suggests that our brains crave consistency and predictability, especially when it comes to sleep.
I used to be a night owl, staying up late into the night doing anything but sleep.
But when I started to establish a routine, going to bed and waking up at the same time every day, my body began to adapt.
I was training my brain to recognize when it was time to wind down and prepare for sleep.
Implementing this habit wasn’t easy.
It meant saying no to late-night binges of Netflix, resisting the urge to scroll through social media in bed, and getting up at the same time every day – even on weekends.
But the payoff was worth it. With consistency, my insomnia began to ease. I fell asleep faster and woke up feeling more refreshed.
If you’re fighting your own battle with insomnia, start with creating a consistent bedtime routine. Your brain will thank you for it.
2) Limiting screen time
In today’s digital age, this habit was the toughest for me to develop. I mean, who doesn’t love a good late-night scroll through Instagram or a Netflix binge before bed?
But when I dug into psychology research, I discovered the harmful effects of screen time on our sleep.
The blue light emitted by our screens can trick our brains into thinking it’s still daytime, disrupting our natural sleep-wake cycle.
I remember the night I decided to give this a try. I turned off all screens an hour before bed and replaced them with a good old-fashioned book.
It felt strange, almost uncomfortable, not having my phone within arm’s reach. But I stuck with it.
And you know what? It worked. The quality of my sleep improved significantly.
The famous psychologist Carl Jung once said, “What you resist persists.” And in my case, he was right. It was only when I stopped resisting the temptation of my screens that I could finally break free from their grip.
If you’re struggling with insomnia, consider limiting your screen time before bed. It might be challenging at first, but trust me: your sleep is worth it.
3) Creating a sleep-friendly environment
Over time, I realized that my bedroom was more of a chaotic mess than a peaceful sanctuary. From the cluttered desk to the loud city noises, my environment was anything but conducive to sleep.
So, I decided to change things up.
I started with decluttering my room. I made sure my bed was inviting with clean sheets and comfortable pillows. I even invested in some blackout curtains to keep the city lights at bay.
But the real game-changer was when I introduced white noise. I found an app that played soothing sounds like gentle rain or ocean waves.
This helped drown out any disruptive noises and lulled me into a peaceful slumber.
The impact was immediate. A cleaner, quieter, and more comfortable environment led to better sleep.
If you’re like the old me, tossing and turning each night, maybe it’s time to take a look at your environment. A few simple changes can make a world of difference.
4) Avoiding caffeine and alcohol close to bedtime
As a self-confessed coffee lover, this habit was a hard pill to swallow. But when I came across a study by the Sleep Disorders & Research Center at Henry Ford Hospital, I couldn’t ignore the facts.
The study, published in the Journal of Clinical Sleep Medicine, found that consuming caffeine up to six hours before bedtime can significantly disrupt sleep.
I had always known that caffeine could keep me awake, but I never realized the effects could last that long.
So, I decided to cut back on my late-afternoon coffees and switch to herbal tea after lunch.
Similarly, while a glass of wine seemed to help me fall asleep faster, I learned that alcohol can interfere with our REM sleep, which is crucial for memory and concentration.
Cutting back on these substances wasn’t easy. But when I started enjoying deeper and more restful sleep, I knew it was worth it.
If you’re struggling with sleep, consider adjusting your intake of caffeine and alcohol, especially close to bedtime. It might be just what you need for a night of restful slumber.
5) Exercising regularly
Let’s be honest, after a long day, the last thing most of us want to do is hit the gym. But when my insomnia was at its worst, I decided to give exercise a try.
I started small, with a brisk walk after dinner.
Slowly, I incorporated more activities into my routine: a quick jog in the morning, yoga in the afternoon, even dancing around my living room!
What surprised me the most was not just how quickly I fell asleep on the days I exercised, but how much deeper and more restful my sleep was.
Studies have shown that regular physical activity can help reduce insomnia. It doesn’t have to be anything intense – even light exercise can make a difference.
So, if you’re struggling to get some shut-eye, why not give exercise a try? You just might find it’s the missing piece in your sleep puzzle.
6) Practicing relaxation techniques
As a psychology enthusiast, I’ve always been intrigued by the power of the mind.
But it wasn’t until I started practicing relaxation techniques that I truly experienced their transformative effects.
I started with a simple breathing exercise. Just five minutes before bed, focusing on my breath, and letting go of the tension in my body.
Over time, I added progressive muscle relaxation and visual imagery to my routine.
The impact? Profound. Each night, I’d drift off to sleep feeling calm and relaxed, free from the usual racing thoughts that kept me awake.
The renowned psychologist Dr. Herbert Benson once said, “The relaxation response is a physical state of deep rest that changes the physical and emotional responses to stress.” And he was spot on.
Incorporating these techniques into my evening routine helped me combat insomnia by quieting my mind and preparing my body for sleep.
If you’re struggling with sleep, consider adding some relaxation techniques to your bedtime routine. You might be surprised at just how effective they can be.
7) Embracing wakefulness
Now, this may sound counterintuitive. After all, if you’re struggling with insomnia, the last thing you want to do is embrace being awake, right?
But hear me out.
I used to lay in bed, desperately trying to fall asleep. The more I tried, the more anxious I became, and the further sleep eluded me.
Then I came across an idea: instead of fighting wakefulness, embrace it.
If after 20 minutes I wasn’t asleep, I’d get up, go to another room, and do something calming like reading or listening to soft music until I felt sleepy again.
This method, known as “stimulus control,” is actually recommended by sleep experts. It helps to retrain your brain to associate your bed with sleep rather than wakefulness and frustration.
So next time you find yourself tossing and turning in bed, remember: it’s okay to get up. Embrace the wakefulness. Do something relaxing until you feel sleepy again.
It may seem counterintuitive, but sometimes the key to overcoming insomnia is to stop trying so hard to fall asleep.
Conclusion
Overcoming insomnia is no easy task. It takes time, patience, and a willingness to make changes in your lifestyle. But trust me, it’s worth it.
The 7 habits I’ve shared with you played a crucial role in my fight against insomnia. While they may not all work for you, I encourage you to give them a try.
Remember, small changes can often make the biggest difference.
And most importantly, be kind to yourself during this process. Progress may be slow, and there will be setbacks.
But each step you take brings you closer to better sleep and a healthier life.
So take it one day at a time, one habit at a time. Your journey to better sleep starts now. Good luck!
