5 Sleep Hygiene Practices That Might Worsen Insomnia

We all know how refreshing a good night’s sleep can feel. It lifts our mood, boosts our immune system, and sharpens our minds. With the growing concern around sleep quality, many of us turn to “sleep hygiene” practices to improve our slumber. Sleep hygiene refers to the habits and conditions that can help you get better sleep. Common tips include keeping a regular sleep schedule, avoiding screens before bedtime, and reducing caffeine. While these tips can be beneficial for some, they might not work for everyone, especially those struggling with insomnia. In my experience as a sleep therapist, I’ve seen well-meaning advice backfire. Here are five common sleep hygiene practices that may actually harm people dealing with insomnia.

1. Spending More Time in Bed

When you can’t sleep, it’s tempting to go to bed earlier or linger in bed longer, hoping to catch some precious Z’s. However, this can be counterproductive. The more time you spend awake in bed, the more you associate your bed with frustration rather than sleep. Instead of doing this, try going to bed a little later and waking up at the same time each day. This strategy can boost your sleep pressure, which is the body’s natural urge to sleep, and help regain the bed’s association with slumber.

2. Avoiding Screens Entirely

Many people suggest avoiding screens before bed because they emit blue light that can hinder melatonin production, the hormone responsible for sleep. But this advice can be overly simplistic. Those with insomnia might turn to their phones not because they want to scroll, but because they’re unable to sleep. Lying in bed with nothing to occupy the mind often leads to anxiety and overthinking, making it harder to drift off. Instead of an outright ban on screens, consider using them mindfully. Engage with calming content, enable night mode, and try to avoid excessive scrolling. Listening to a soothing podcast or watching a gentle documentary might help create a relaxed atmosphere, making it easier to fall asleep.

3. Completely Cutting Out Caffeine

We often hear that cutting out caffeine is essential for a good night’s sleep; after all, it can keep you awake by blocking adenosine, a chemical that promotes sleepiness. However, everyone metabolizes caffeine differently due to genetic factors. Some people may find that a morning coffee helps them wake up and feel alert, which can support their sleep-wake cycle. If you’re sensitive to caffeine, it’s smart to limit it later in the day, but you don’t necessarily have to eliminate it completely. Understanding your body’s unique response to caffeine is key.

4. Over-Optimizing Your Sleep Environment

Today, there’s a whole market dedicated to improving sleep, from high-tech gadgets to fancy mattresses. While these might have good intentions, they can sometimes lead to a condition known as orthosomnia—the anxiety of trying to achieve perfect sleep. Remember, sleep is an automatic function just like digestion; you can influence it with healthy habits, but you can’t force it. Worrying too much about your sleep can make it worse. Sometimes, the best approach is to relax and let your body do what it knows best.

5. Expecting Consistency in Sleep Duration

Another common misconception is that healthy sleep means consistently getting the same number of hours every night. In reality, our sleep needs can change due to factors like stress, age, physical health, and even parenting duties. For instance, parents of infants often need to adjust their sleep patterns to accommodate feeding schedules. It’s natural for your sleep to vary; some nights will be good, and others may not be as restful. Setting rigid expectations can lead to frustration and anxiety around sleep.

In my experience, the belief that sleep is entirely within our control can be harmful, especially for those with insomnia. Telling someone struggling with sleep to “just relax” is similar to telling someone with an eating challenge to “just eat.” It oversimplifies a complex issue.

If you find yourself grappling with sleep difficulties, remember that you are not alone, and there are evidence-based treatments available. Cognitive Behavior Therapy for Insomnia (CBT-I) is one established psychological approach that has shown effective results. Additionally, new medications, including orexin receptor antagonists like suvorexant and lemborexant, can help those who struggle to fall asleep.

Insomnia is a common and treatable condition, so don’t lose hope. Reach out for help if you need it—after all, a good night’s sleep is essential for overall health and well-being.

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