Insomnia, you’re the worst
Evidence-based things to try for people who have tried everything
For full disclosure, I wrote the notes for this post at 4:30 in the morning. I have insomnia. I also have Google, and I assume that you and I both have looked up every possible tip and trick to sleep better because insomnia is miserable.
What you will find here is evidence-based research that I have tried personally. What I hope you gain from this article are tools that you can try when all of your other options are failing.
If you haven’t googled it yet, there is a list of common interventions at the bottom for you.
Sweet dreams.
Your body speaks body language. Let’s start there.
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The more I move during the day, the better I sleep. Period.
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Listen, I’m a vegetarian who loves bacon and Alpaca chicken. Ok, so flexitarian. But when I eat meat, I sleep worse. Test it out on yourself. Eat things that taste AND feel good. No one wants to wake up with the meat sweats…
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Get up with the sun, check out that early morning light on a light walk to hack your circadian rhythm. Low, warm lights at night
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Sun exposure (especially with exercise) improves quality of sleep. Source
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Idk why but it helps
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Maybe consider avoiding a heavy meal 1-3 hours before bed. If you'd like to try intermittent fasting to support your circadian rhythm, try consuming most of your calories during daylight hours and save light snacks for the evenings if you're still hungry.
Studies show that eating a heavy meal before bedtime can decrease sleep quality. Dr. Amy Shah has a great book on how to biohack your circadian rhythm with intermittent fasting.
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Seriously the coziest vibe for your living room.
We take a folding table and throw a huge blanket fort blanket over it (from Costco) and put a small radiator space heater underneath (the fan ones are loud and dry your skin). Then cozy up underneath the blanket, lower the lights, and sleep through your favorite episodes of Hot Ones.
And if that doesn't work, just add bread :)
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If you try these to sleep better, I recommend using a fitness tracker to see if it does actually give you better sleep. If it doesn’t, maybe skip it.
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Try a nostalgic show. One that you’ve seen a million times that you know makes you feel good to watch it, and you can pass out during the dialogue without feeling like you missed anything.
Advanced level: Put your phone in black-and-white and on a sleep timer
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Get up and move until you feel tired again.
At a minimum, your bed will cool off so it’s delicious to get back in.
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Same - No judgement. Maybe try blue light glasses, Night mode, or put your phone in black-and-white so it’s more boring.
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For me, it’s a trap. I’ll easily hyperfocus and now I stay up until 3am instead of wake-up at 3am.
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Personally, I prefer deep breathing and gentle movement because it’s less likely to activate my brain.
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What I do:
Turn off all power strips
Cover all remaining lights (putting tape or a towel over it, and I have roller shades on the windows)
Windows cracked or open depending on the season
White noise (Dohm fan) for any traffic/ bird sounds
Cool temperature
Door cracked
Air filter
Nostalgic show (Avatar: The Last Airbender) - on a 15 minute timer that I reset if needed
Low dose of melatonin if I’m still up by midnight
Early dinner or light snack >1 hour before bed if needed
Light exercise during the day
No meat
No books or anything else I could hyperfocus on right before bed (it’s a trap!)
I don’t plan any calls or work before 10am just in case
If I wake up, I get up. At a minimum, it cools the bed off so it’s nice to get back in.
For a while, I kept my planner by my bed if I had something I was ruminating on that needed to be done. Now I keep track in Google Tasks.
OMG, 10/10 always works: Kotatsu + Bread. I’m OUT in under 30 mins.
What doesn’t work: waking up and getting pissed off that I’m awake again. I tried this for years with consistent results, 0/10.
What did work: radical acceptance (i.e. getting over it), sighing and getting up to do Hatha Yoga and Shambhavi Mahamudra Kriya or any other light stretch and deep breathing.
Listen, you can also ask for accommodations at work or school and please do. Here’s a fantastic resource with the types of accommodations you can ask for at work: https://askjan.org/disabilities/Sleep-Disorder.cfm
Ok, if you haven’t Googled it, here’s what you’ll find:
Establish a Consistent Sleep Schedule: Go to bed and wake up at the same time every day, even on weekends. This helps regulate your body's internal clock.
Create a Relaxing Bedtime Routine: Develop calming pre-sleep rituals such as reading a book, taking a warm bath, or practicing relaxation exercises like deep breathing or meditation.
Limit Exposure to Screens Before Bed: Avoid screens (phones, tablets, computers, TVs) for at least an hour before bedtime. The blue light emitted can disrupt sleep. Or maybe try blue light glasses?
Watch What You Eat and Drink: Avoid large meals, caffeine, and alcohol close to bedtime. These can interfere with your ability to fall asleep and stay asleep.
Make Your Bedroom Comfortable: Keep your bedroom dark, quiet, and cool. Invest in a comfortable mattress and pillows to create a sleep-conducive environment.
Temperature: Keep your bedroom cool, ideally between 60-67 degrees Fahrenheit (15-20 degrees Celsius). A cooler room temperature can facilitate better sleep.
Lighting: Use blackout curtains or an eye mask to block out external light. This helps signal to your body that it's time to sleep.
Noise: Minimize noise disruptions by using earplugs, a white noise machine, or soothing nature sounds.
Limit Daytime Naps: If you must nap, keep it short (20-30 minutes) and avoid napping late in the day.
Stay Active: Regular physical activity can promote better sleep, but avoid vigorous exercise close to bedtime.
Manage Stress and Anxiety: Practice relaxation techniques such as mindfulness, yoga, or progressive muscle relaxation to reduce stress levels before bedtime. Haaaaaaa. This is why I don’t Google this shit any more.
Limit Stimulating Activities Before Bed: Avoid engaging in stressful activities like work or intense discussions right before bedtime. And Twitter. Period.
Practice Relaxation Techniques: Engage in relaxation exercises such as deep breathing, progressive muscle relaxation, or meditation to calm your mind and body before bedtime.
Take a Warm Bath or Shower: A warm bath or shower before bed can help relax your muscles and lower your body temperature, signaling to your body that it's time to sleep.
Avoid Intense Exercise Before Bed: While regular exercise can promote better sleep, avoid vigorous physical activity right before bedtime. Opt for gentle stretching or yoga instead.
Consider Cognitive Behavioral Therapy for Insomnia (CBT-I): If insomnia persists, consider consulting with a sleep specialist who can recommend cognitive behavioral therapy specifically tailored for insomnia. Listen, I can’t imagine any way possible to think my way out of this problem. But you do you, the resources are there.
Light
Our ancestors never had the kind of light we do now. It was some type of flame (which has a yellow hue versus the blue of a screen) and flickered (ADHD moment: see these first cave-art movies that used that type of light to make the pictures move!).
Try a hygge vibe with low lights, string lights, or candles to help regulate your circadian rhythm.
The rest of these are from google, the italics are my notes:
Get Natural Sunlight During the Day: Exposure to natural light during the day helps regulate your body's internal clock and promotes wakefulness during daytime hours. Try to spend time outdoors, especially in the morning, to signal to your body that it's daytime.
Avoid Bright Light in the Evening: As bedtime approaches, reduce your exposure to bright artificial light sources, including overhead lights and screens (e.g., smartphones, computers, TVs). Dim the lights in your home to mimic the natural transition to evening.
Be Mindful of Light Exposure Before Bed: In the hour or two leading up to bedtime, limit exposure to bright screens and overhead lights. This helps signal to your body that it's time to wind down and prepare for sleep.
Use Light to Reset Your Internal Clock: If you struggle with maintaining a regular sleep schedule, consider using bright light therapy in the morning. Or just go for a walk in the sunshine first thing in the morning.
Keep Your Bedroom Dark at Night: Use blackout curtains or shades to block out external light sources that could disrupt your sleep. A dark sleeping environment signals to your brain that it's time to rest.
Avoid Overexposure to Artificial Light at Night: Minimize exposure to screens emitting blue light (e.g., smartphones, tablets) at least one to two hours before bedtime. Blue light can suppress the production of melatonin, a hormone that regulates sleep.
Consider Using Light-Dimming Apps or Filters: If you must use electronic devices before bed, install apps or use filters (or blue-light glasses) that reduce the amount of blue light emitted by screens. This can help minimize the impact on your sleep quality.
