Sleep habits
Sleep habits, sometimes called sleep hygiene, are the everyday things that make sleep a little easier or a little harder. They’re worth knowing. On their own, though, they aren’t a treatment for insomnia. The American Academy of Sleep Medicine recommends against using habits alone for chronic insomnia, and most people with long-running insomnia have already tried them.
Think of them as clearing the way for the other tools, not as the tools themselves.
Caffeine
Caffeine blocks the signal of sleep drive, and its effect can last six hours or more. Coffee, tea, soda, energy drinks, and some medicines and chocolate all count. Many people sleep better with no caffeine after lunch. If you cut back, do it gradually, since stopping suddenly can bring headaches.
Alcohol
A drink can make it easier to fall asleep, but as the body clears it, sleep gets lighter and more broken in the second half of the night. It also relaxes the airway, which can make snoring and sleep apnea worse. Keeping a few hours between the last drink and bed helps.
Nicotine
Nicotine is a stimulant, and cravings can wake people in the night.
Exercise
Regular activity tends to go with better sleep. Hard exercise close to bedtime keeps some people up, while others aren’t affected. Your diary’s About yesterday section can show which is true for you.
Light
Bright light in the morning helps set the body clock. Dim light in the last hour or so before bed, and darkness in the bedroom, help sleepiness arrive on time. Screens add light and, often more important, something interesting to keep you awake.
The bedroom
Cool, dark, and quiet suits most people. Earplugs, an eye mask, or a fan can help. Keep the clock turned away from the bed.
Food and drink
A heavy meal late in the evening can disturb sleep, and so can going to bed hungry. A lot to drink before bed means trips to the bathroom.
Naps
Naps spend sleep drive you’d otherwise carry into the night. During CBT-I, most programs ask you to skip them. If you need one to stay safe, keep it short and early in the afternoon.
What habits can’t do
If you’ve done all of this and still lie awake, that doesn’t mean you did it wrong. Insomnia that has lasted a while is usually kept going by the things CBT-I works on, like time in bed, the link between bed and wakefulness, and worry about sleep. That’s where the diary, the sleep window, and stimulus control come in.
References
- Edinger, J. D., Arnedt, J. T., Bertisch, S. M., Carney, C. E., Harrington, J. J., Lichstein, K. L., Sateia, M. J., Troxel, W. M., Zhou, E. S., Kazmi, U., Heald, J. L., & Martin, J. L. (2021). Behavioral and psychological treatments for chronic insomnia disorder in adults: An American Academy of Sleep Medicine clinical practice guideline. Journal of Clinical Sleep Medicine, 17(2), 255–262. doi.org/10.5664/jcsm.8986
- Irish, L. A., Kline, C. E., Gunn, H. E., Buysse, D. J., & Hall, M. H. (2015). The role of sleep hygiene in promoting public health: A review of empirical evidence. Sleep Medicine Reviews, 22, 23–36. doi.org/10.1016/j.smrv.2014.10.001
Helpful links
Everyday Insight’s tools are for education and personal reflection. They are not therapy or medical care, and they are not for emergencies. In an emergency, call 911. If you are in crisis in the United States, call or text 988.