Experts have identified six effective strategies to combat this issue and enhance sleep quality, according to Science Alert.
Research indicates that up to 60% of people regularly experience insomnia symptoms, with one in ten suffering from chronic sleep problems lasting several months.
Insomnia involves not just difficulty falling asleep; it also encompasses frequent nighttime awakenings, waking up too early, daytime fatigue, concentration issues, and mood swings.
Dr. Alexander Svitman, a sleep researcher at Flinders University, emphasizes that our habits in bed significantly affect sleep quality. Activities such as using gadgets, working, arguing, smoking, or even playing with pets in bed can reprogram the brain to associate the bed with wakefulness rather than sleep.
To regain control over sleep, experts suggest the following six key strategies:
1. Strengthen the connection between bed and sleep
To reprogram the brain to associate the bed with rest, adhere to these rules:
- Use the bed only for sleep and intimacy.
- Go to bed only when you feel sleepy.
- If you can't fall asleep within 15 minutes, get up and do something relaxing until you feel drowsy.
- Avoid stimulating activities (like work or video games) in bed.
- Wake up at the same time every day.
- Avoid long daytime naps.
Consistently following these steps will help restore a strong link between bedtime and sleep.
2. Replace anxious thoughts with pleasant ones
Negative thoughts heighten alertness and make it harder to relax. Experts recommend replacing anxious thoughts with positive ones, such as recalling pleasant memories, movies, or TV shows. The key is to choose neutral or moderately positive thoughts, steering clear of anything too exciting or emotionally charged.
3. Practice relaxation techniques
To help your body prepare for sleep, try:
- Progressive muscle relaxation – alternating tension and relaxation of muscle groups.
- Deep breathing exercises – slow, controlled breathing to trigger relaxation.
- Soothing music or guided imagery to create a calm mental environment.
These methods can help alleviate both physical tension and mental stress before sleep.
4. Schedule "worry time" earlier in the day
Worrying thoughts often arise from unresolved concerns. To prevent them from interfering with sleep:
- Set aside "worry time" in the morning or afternoon to address issues.
- If anxious thoughts arise at night, write them down and promise to revisit them the next day.
This technique helps the brain let go of problems before sleep.
5. Accept that waking up at night is normal
Brief awakenings during sleep are natural and occur as part of the 90-minute sleep cycle, transitioning from light to deep and REM sleep. Most deep sleep happens early in the night, while lighter sleep predominates in the latter half. Experts stress that occasional awakenings are not a cause for concern — what matters is how quickly you can fall back asleep.
6. When nothing works, consider cognitive-behavioral therapy (CBT-I)
If insomnia persists despite lifestyle changes, CBT-I may be the next step. This non-pharmacological therapy aims to address the underlying causes of insomnia and has been shown to improve sleep quality in the long term, as well as mental health and daytime functioning.
It’s important to note that this article is based on scientific and medical research but is intended for informational purposes only. If sleep problems continue, consult a physician to determine the best course of action.
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