I will admit that I am a chronic insomniac. I struggle to get good sleep, and I have noticed that it can have devastating effects on my mood, attention, and overall ability to function as a real-life human being.
For the past year, I have been working with sleep specialists and doctors to explore how to improve my sleep, and I have learned some fantastic things about sleep. Check out the following tips to improve your sleep as well.
Getting Better Sleep: A Gentle Guide
Struggling with sleep can feel frustrating and lonely. But you’re not broken—and you’re not alone. These tips are based on how your brain and body actually work. With a little patience and practice, you can find restful sleep again.
💡 Big Ideas to Remember
You can’t force sleep. Trying hard to fall asleep often backfires. Sleep comes when your mind drifts and your body relaxes.
The more sleep you miss, the more your body wants it. Sleep builds up like a hunger. Your brain will crave rest eventually.
Focus on wake time, not bedtime. Waking up at the same time every day (even weekends) helps reset your sleep rhythm. Don’t stress about when you fall asleep—focus on getting up consistently.
Let go of the clock. Watching the time increases anxiety. Try covering clocks in the evening and letting your body decide when it’s sleepy.
🌞 Morning Tips
Get bright light early. The body naturally wakes up with sunshine. We are not nocturnal creatures. If you have trouble waking in the morning, remember that sunlight or a 10,000 lux SAD light can help reset your internal clock, especially in dark winter months when the sun does not come up as early as you may need to get going.
Move around. Light activity in the morning helps build the need to sleep later. Even a quick walk or stretch can help drastically with getting enough energy going to function for the day, and then to be able to relax later in the evening.
Skip the trackers. Watches and sleep apps don’t actually measure deep sleep. Trust your body, not the app. Having your watch or phone measuring your sleep may even create more anxiety around sleep and make it harder to get to sleep.
Cut off caffeine by noon. Even if you can fall asleep with caffeine in your system, your sleep quality may be worse.
😴 Napping Tips
Keep naps short. A quick 15–20 minute nap can refresh you. Longer naps may lead to grogginess or trouble sleeping later.
🌙 Evening Tips
Create a calming bedtime routine. Try to do the same things before bed each night to cue your brain it’s time to wind down.
Condition your body for sleep. Gentle, focused activities help: journaling, knitting, meditation, reading, or quiet crafts.
Let go of “trying.” Remember, nothing makes you fall asleep. The goal is to relax and give your body a chance to rest.
🧠 What to Do If You Can’t Sleep
Visualize something pleasant. Imagine walking through a favorite place or building your dream house in your mind, the more detailed the better.
Distract your brain. If visualization is too hard, sit up or get out of bed and do something calming like reading.
Avoid lying in bed awake. This can train your brain to associate your bed with wakefulness. If you’re fully awake, sit up or move for a little while. Do something that will help you notice you are getting sleepy, such as reading a book.
It’s okay to wake up during the night. Most people wake up 20–30 times a night without remembering it. Just stay calm and let your body drift again. Repeat the earlier tips if you can’t seem to drift back to sleep.
❤️ Final Thoughts
Nighttime can make wakefulness feel scary or overwhelming. But you are safe, and it is okay to be awake sometimes. With time and consistency, your brain and body will adjust. Trust the process, be kind to yourself, and know that relief is possible.