Insomnia can leave you feeling groggy, irritable, and miles away from your best self. And while medication can help, especially in the short term, we advocate making lifestyle changes that will help improve your sleep over the long term.
So, let’s get straight into it. We’ll explore five powerful lifestyle changes that will help you drift off faster, stay asleep longer, and feel more rejuvenated during the day.
Master Your Sleep Schedule
One of the most effective ways to tackle insomnia is to lock in a steady sleep-wake routine. Our internal clocks, or circadian rhythms, are finely tuned by cues like light and regular daily activities. When we go to bed and rise at the same time every day, we effectively “train” our bodies to feel sleepy and alert on cue. Easy, right? Obviously, this is easier said than done, but we do have a few tips that will make it easier to get started.
Firstly, you’ll want to have a bit of patience, especially if you’re a night owl looking to change your ways. Gentle adjustments is the key: try shifting your bedtime in 15-minute increments over a week or two. Conversely, large leaps (like jumping from midnight to 10 p.m. overnight) can leave you tossing and turning instead of enjoying a smooth transition.
Getting outside in natural sunlight soon after waking can also reinforce your new schedule. Try to go for a quick walk if you can, but even a few minutes of fresh air makes a difference. On weekends, try not to stray too far. Sleeping in for an extra hour feels great in the moment, but a drastic departure from your weekday routine can throw your internal clock off track.
Keep in mind that certain lifestyles, such as shift work or travel, may call for special strategies like timed exposure to bright light or occasional melatonin supplementation. If insomnia persists or you have a naturally delayed/advanced sleep phase, it’s worth consulting your GP for further treatment. Still, for many people, setting a consistent rhythm and allowing the body to adjust gradually can make a remarkable difference in overall sleep quality.
Create a Pro-Sleep Environment
It may seem obvious, but this is an issue that often flies under the radar. Is your bedroom actually a space that makes you want to wind down after a big day?
If your bedroom is too bright, noisy, or stuffy, that’s not an environment that lends itself to a comfortable sleep. The goal is to transform your sleeping area into one that helps you drift off quicker and stay asleep without interruptions.
Temperature is the first thing to look at. Experts recommend cooling the room to somewhere between 15°C and 19°C, but experiment until you find a temperature that feels right.
Light control is equally important. If streetlights or early morning sun find their way onto your pillow, consider blackout curtains or a soft, well-fitted sleep mask. In a similar vein, you may need to think about using earplugs or a white noise machine if you’re living in a neighbourhood with a lot of noise.
Never underestimate the impact of a good mattress and proper pillows. If you wake up stiff or achy, it might be time to invest in something that offers better support. Those with chronic pain or conditions like GERD should also explore adjustable beds or specially contoured pillows that can alleviate discomfort during the night.
Not everyone has the budget to give their bedroom a pro-sleep makeover. But there are still plenty of low-cost hacks worth trying. For example, you can hang thick blankets over the windows if you can’t invest in blackout curtains right now, or rearrange furniture to block sounds coming through shared walls. You may need to get creative, but there are always ways to improve your sleep environment that won’t break the bank.
Manage Stress and Anxiety
Does your mind replay every worry in a never-ending loop no matter how tired you are? Stress hormones like cortisol rev up our alertness, making it tough to settle down at bedtime. Tackling insomnia means breaking that cycle and finding constructive ways to handle stress well before it’s time to sleep.
Our advice is to spend 15 minutes writing down nagging thoughts, tasks, or anxieties and brainstorm possible solutions. Essentially, you’re giving your concerns attention during a designated slot, so they’re less likely to run wild during bedtime. Incorporating relaxation techniques can also help you feel more tranquil, and there are a number of interesting styles that could be a good fit for you.
Additionally, a mindful wind-down routine goes a long way. Power down electronic devices at least 30–60 minutes before lights out and use that screen-free time for calming pursuits. Use this time to pick up a light novel, jot down tomorrow’s to-do list, or practice gentle breathing exercises. You might find this beneficial, not just for your sleep, but for overall quality of life.
If all your efforts prove inadequate, it might be time to seek professional support like cognitive behavioural therapy for insomnia (CBT-I). This structured approach helps reframe negative thought patterns around sleep and can offer long-term relief from the vicious stress-sleep cycle.
Rethink Nutrition & Diet
What you consume during the day can dramatically affect how easily you slip into sleep. Caffeine, for example, can keep you wired long after your last sip. To minimise its night-time impact, consider cutting off caffeine by mid-afternoon or at least six hours before bed. If you’re unusually sensitive, you may need to pare back even further.
Alcohol can also be an issue. While it may create initial drowsiness, it disrupts deeper stages of sleep later in the night. Insomnia is not just related to hours of sleep but also quality of sleep, and alcohol is known to interfere with that.
Heavy, late-night meals can cause indigestion and acid reflux, both of which sabotage uninterrupted rest. Try aiming for a balanced, lighter dinner a few hours before bedtime. If you do get hungry later in the night, a small snack can be okay. But do your best to make sure it’s low in sugar and relatively light.
Exercise
Regular exercise not only boosts cardiovascular health and mood but also strengthens your body’s natural drive to sleep. The more energy you expend during the day, the more your system craves rest at night. A mere 150 minutes of moderate exercise a week (e.g., brisk walking, jogging, or cycling) is enough to see improvements in sleep quality.
Note that the timing of your workout does matter if you’re looking to improve your sleep. A high-intensity exercise in the late evening might leave you feeling too energised to settle down. If you notice a surge in alertness post-exercise, try shifting your routine to mornings or late afternoons. On the flip side, a calming yoga session or a gentle stretching routine can be an excellent choice right before bedtime. It loosens tight muscles and encourages a state of relaxation that’s perfect for drifting off.
Chronic pain and mobility issues often deter people from making a habit of physical activity. But even when traditional workouts are too challenging, there are alternative options. Consider low-impact activities like swimming or water aerobics which still tire out both the body and mind.
Whatever you do, consistency is the key. It’s what ultimately helps regulate hormones like cortisol and endorphins in a way that promotes a healthy sleep cycle. Over time, you’ll likely find that breaking a sweat during the day can significantly improve how well you drift into sleep at night.
Anything else?
Some people find that incorporating natural supplements such as melatonin enhances their ability to fall asleep at a more regular hour. Melatonin is generally a safe, long-term option when used correctly, but proper dosing does matter. If, despite making sincere efforts to adjust your lifestyle, insomnia remains a serious issue, we strongly suggest seeking further medical advice. Conditions like anxiety, depression, or sleep apnoea may need targeted interventions like therapy or specialised treatments.
It's worth noting that even in the case of more specialised therapy for insomnia, lifestyle changes tend to supplement these treatments well, overall leading to more effective outcomes.
Conclusion
Making some thoughtful lifestyle changes is a great way to manage and overcome insomnia. We’ve dissected some of the major factors that can be adjusted to improve your sleep. But remember you don’t need to try and overhaul everything at once. Pick the one or two changes that resonate most with your current challenges and start there.
There is also no shame in asking for professional support from a pharmacist, a doctor, or a counsellor trained in CBT-I. In fact, if your symptoms are severe, we strongly recommend it. Ultimately, the combination of professional intervention and consistent self-care habits is a very effective way to break the cycle of insomnia.
Written By
Zen Xiao