How Do You Fix Insomnia?
Sleep Hygiene Plan for Insomnia
Daily Routine Overview
Morning:
Wake Up at the Same Time Daily
Try to wake up at the same time every day, even on weekends, to help regulate your body's internal clock. Exposure to natural light in the morning helps align your circadian rhythm. Spend at least 15-30 minutes outside in sunlight within an hour of waking, if possible.
Hydrate and Eat a Healthy Breakfast
Drink water upon waking to rehydrate. Consume a balanced breakfast, avoiding high-sugar foods that may lead to energy crashes.
Mindfulness exercise
Start your day with a short mindfulness exercise (e.g., deep breathing, guided meditation, or a body scan). This helps reduce stress and sets a calm tone for the day.
Midday:
Caffeine Intake
No caffeine after lunch (12:00 p.m.). Avoid caffeinated beverages (coffee, tea, sodas, energy drinks) after this time to prevent interference with sleep. If needed, opt for decaffeinated options or herbal teas.
Physical Activity – Daily Walk
Engage in a 20-30 minute walk during the day, preferably outdoors, which helps boost mood and regulate your sleep-wake cycle. Avoid strenuous exercise within 3 hours of bedtime, as it may increase alertness.
Afternoon:
Manage Stress & Mindfulness Practice – 5-10 Minutes Incorporate a midday mindfulness session. This can be a short guided meditation, progressive muscle relaxation, or breathing exercises to release tension and reset focus.
Evening:
Screen Time Reduction
No screen time 1 hour before bed. This includes turning off TVs, computers, tablets, and phones. The blue light emitted from screens can suppress melatonin production and delay sleep. If screen use is unavoidable, consider using blue light filters or apps that adjust screen brightness.
Create a Relaxing Pre-Bedtime Routine
Engage in calming activities in the hour before bed (e.g., reading, listening to soothing music, journaling). Avoid stimulating activities or heavy discussions close to bedtime.
Mindfulness or Relaxation Activity
Before bed, practice 5-10 minutes of mindfulness or relaxation techniques, such as: Deep breathing exercises: Breathe slowly and deeply, focusing on the rhythm of your breath.
Guided meditation
Use a meditation app or follow a simple, guided relaxation session to ease into sleep. Progressive muscle relaxation: Tense and relax each muscle group, starting from your toes and moving upward.
Night:
Bedtime Routine
Establish a consistent bedtime and aim for at least 7-8 hours of sleep.
Engage in relaxing activities in dim lighting during the hour before sleep.
Ensure the bedroom is conducive to sleep: dark, quiet, cool, and comfortable.
Avoid Stimulants ; no alcohol, large meals, or nicotine before bed. These can disrupt sleep patterns and reduce sleep quality.
Sleep Environment; use blackout curtains to block out light and earplugs or white noise machines to minimize noise. Keep the room cool, ideally between 60-67°F (15-19°C), as cooler temperatures can promote better sleep.
Additional Recommendations:
Limit Napping
Avoid naps during the day, especially in the late afternoon, as they can interfere with nighttime sleep.
Get Out of Bed if You Can’t Sleep
If you can’t fall asleep after 20 minutes, get out of bed and do a relaxing activity in another room (e.g., reading). Return to bed when you feel sleepy.
Track Sleep Patterns
Consider keeping a sleep journal to monitor your sleep habits and any factors affecting sleep quality. This can help identify patterns and areas for improvement.
By adhering to this plan consistently, the individual should notice improvements in sleep quality over time. It’s important to allow the body to adjust to these new habits, and results may take a few weeks to become noticeable. If insomnia persists, consultation with a healthcare provider may be necessary to explore additional interventions.
