After grappling with insomnia for nearly two decades, I decided to really buckle up and get serious about improving my sleep. I did a lot of research and tried a ton of things, but the most important thing I found was to set clear and actionable goals with a clear gameplan.
While not every method proved effective, over the past year, I’ve managed to significantly improve my sleep quality. Here are the strategies that have been most beneficial for me:
- Maintain consistent sleep and wake times daily: This includes both weekdays and weekends. Training your body to recognize specific times for winding down and waking up is crucial. This may lead to some sleepless nights when you first start, since if you can’t sleep at night you still need to stick to your wakeup time and not sleep to compensate. But I promise you, adhering to a regular wake-up time pays off in the long run.
- Develop a consistent, screen-free bedtime routine: This advice is common but effective. My nightly routine includes washing dishes, personal hygiene, reading a book, and drinking valerian tea. Now, just thinking about these activities makes me feel sleepy.
- Engage in daily exercise, well before bedtime: It’s straightforward—if you’re inactive all day, you’ll likely feel restless at night.
- Opt for natural sleep aids sparingly: I used to rely on medications like Ambien and over-the-counter options like ZzzQuil. While they worked temporarily, they often reduced sleep quality, left me groggy in the morning, and led to dependency. I’ve found melatonin and magnesium to be helpful, but without implementing the above strategies, their effectiveness is limited.
I’ve learned that individual experiences vary, and it’s essential to discover what works best for you. For me, adhering to these four tips has been transformative. Of course, knowing what to do is the easy part; integrating these habits into your life is the real challenge. Best of luck, and may you sleep well!
. one day at a time.