Insomnia and Sleep Hygiene: A Simple Guide to Better Sleep

What is Insomnia?

• Insomnia means struggling to fall asleep, stay asleep, or waking up without feeling refreshed.

• It can leave you tired, less alert, and low in energy during the day.

• Sleep is essential for recovery, repair, and overall wellbeing.

How Do I Know if I Have Insomnia?

• The “right” amount of sleep is different for everyone — it can be anywhere from 4 to 10 hours.

• What matters most is how refreshed and alert you feel during the day.

• If you get fewer hours but wake feeling good, you’re likely sleeping enough for your body.

What is Sleep Hygiene?

• Sleep hygiene means developing habits and a routine that make it easier to fall asleep naturally.

• It’s about setting the right conditions for your body and brain to rest properly.

Is Lack of Sleep a Problem?

• Missing out on sleep for more than a week can affect both your mind and body.

• Poor sleep can increase your risk of:

  • Stress, irritability, depression, or anxiety

  • Accidents and reduced concentration

  • Relying on alcohol, nicotine, or sleeping tablets just to cope

What Causes Poor Sleep?

Insomnia is often a symptom of something else rather than an illness by itself. It can be triggered by:

• Mental health problems: stress, anxiety, PTSD, depression

• Stimulants: caffeine, nicotine, alcohol

• Medicines: some antidepressants, asthma treatments, or blood pressure tablets

• Physical illness: pain, menopause, incontinence, heart disease, breathing problems, restless legs

• Lifestyle factors: financial worries, shift work, or being a naturally light sleeper

• Environment: too much noise, light, or uncomfortable room conditions

What Can I Do About Poor Sleep?

The first step is improving sleep hygiene. If that doesn’t work, you may want to explore:

• Psychological treatments (like CBT for insomnia)

• Relaxation or alternative therapies

• Medication (usually only short-term, if nothing else helps)

Top Tips for Good Sleep Hygiene

1. Limit caffeine, alcohol, and nicotine

• Avoid them in the 6 hours before bedtime.

• Caffeine hides in coffee, tea, cola, energy drinks, and even chocolate.

• Alcohol may help you nod off but disrupts deep sleep.

• Nicotine can act as a stimulant and keep you awake.

2. Don’t stay in bed if you can’t sleep

• Get up after 30–60 minutes if you’re wide awake.

• Try something calming like reading a book (not your phone or TV).

3. Avoid naps during the day

• Stay active to build natural tiredness.

• Get at least 8 hours of daylight — this helps reset your body clock.

4. Make your bedroom a sleep haven

• A cool room often works best, but keep hands and feet warm.

• Reduce noise and light — earplugs, blackout curtains, or gentle music can help.

• Lavender scent can promote relaxation.

5. Create a bedtime routine

• Try a warm bath or light exercise a few hours before bed.

• Avoid intense workouts or stressful mental tasks just before bedtime.

6. Wake up at the same time every day

• Even after a rough night, stick to a consistent wake-up time.

• This helps your body set a natural rhythm for sleep.

7. Watch what you eat before bed

• Carbohydrates (like pasta) can help you feel drowsy.

• Avoid heavy meals, sugar, or vitamin supplements close to bedtime.

8. Avoid screens before bed

• Phones, tablets, and TVs give off blue light, which blocks melatonin (the sleep hormone).

• Try reading, dimming lights, or using blue-light-filter glasses instead.

✅ Remember: good sleep doesn’t always come overnight (pun intended!). Small changes to your habits and environment can add up to big improvements in your rest and energy.