We all know how much better life feels after a good night’s rest. Quality sleep improves heart health, immunity, brain function, and mood. No wonder so many people chase better sleep routines through “sleep hygiene.” These habits, like avoiding screens or keeping a strict bedtime, work for healthy sleepers. But if you live with insomnia, some of these well-meant practices can actually backfire.
Here are five sleep tips that may be doing you more harm than good.
1. Spending More Time in Bed
When you can’t sleep, you may feel tempted to head to bed early or stay longer in the morning. Unfortunately, this weakens the link between your bed and sleep. Instead, it builds frustration. Try going to bed a little later and wake up at the same time each day. This strengthens your body’s natural sleep drive and restores the bed as a sleep cue.
2. Strictly Avoiding Screens
Blue light from screens can delay melatonin, but for many insomniacs, phones or tablets are not the root cause. Sometimes lying awake in silence increases anxiety. Using screens wisely can help. Choose calming content, enable night mode, and avoid endless scrolling. A soothing podcast or gentle documentary may calm your mind.
3. Cutting Out Caffeine Completely
Caffeine affects everyone differently. Some people process it quickly and find that a morning cup helps them stay alert and active, supporting a natural sleep rhythm. If you’re sensitive, avoid it late in the day, but you don’t need to cut it out entirely. Pay attention to your personal response instead of following blanket rules.
4. Trying Too Hard to Optimise Sleep
The booming sleep industry, from trackers to special sprays, can feed a condition called orthosomnia – anxiety about not sleeping well. Remember, sleep is a natural function like digestion. You can’t force it. Often, worrying less about sleep actually makes it come more easily.
5. Expecting the Same Sleep Every Night
Sleep is flexible, not fixed. Stress, health, age, and lifestyle all shape your rest. Some nights will be short, others longer, and that’s okay. Chasing rigid consistency sets you up for disappointment.
If you struggle with insomnia, know that it’s not your fault. Proven treatments exist, including Cognitive Behavioural Therapy for Insomnia (CBT-I) and new medications that target the brain’s wake systems. Insomnia is common – and it is treatable.
