Most of us know what it feels like to have the occasional rough night of sleep. Maybe a noisy neighbour kept you up, or you stayed up late finishing a show you love. A poor night’s sleep once in a while is frustrating, but manageable.
But for the millions of people living with chronic insomnia, it’s a very different story. Night after night, they lie awake, exhausted, frustrated, and bracing themselves for another difficult day ahead. Insomnia can affect every aspect of life: mood, energy, concentration, productivity, and even physical health.
Today, I want to share my top five “sleep hygiene” habits that can support healthier sleep. They won’t solve chronic insomnia on their own, but they are essential ingredients for better rest.
Caffeine lingers in your system far longer than you think, and even small amounts can interfere with sleep. And while alcohol may help you fall asleep faster, it dramatically disrupts normal sleep cycles, causing light and fragmented sleep. It’s one of the biggest enemies of restorative rest.
Aim for a cool, dark, quiet room. And as much as we adore them, pets rarely make ideal bed partners.
Phones, laptops, and televisions stimulate the brain and keep it alert. Turn off notifications and give your mind a chance to slow down before you climb into bed.
This is hard, but helpful. Lying awake in bed teaches your brain to associate the bedroom with wakefulness. Instead, get up, keep the lights low, and read something boring. Avoid TVs, snacks, and bright screens. Once you feel sleepy again, return to bed.
This is hard, but helpful. Lying awake in bed teaches your brain to associate the bedroom with wakefulness. Instead, get up, keep the lights low, and read something boring. Avoid TVs, snacks, and bright screens. Once you feel sleepy again, return to bed.
My personal favourite? Alphabetize the U.S. states in your head. I rarely get past Delaware. Anything low-stimulation works: recounting a dull movie plot or naming countries alphabetically. These quiet tasks interrupt racing thoughts.
These strategies are excellent starting points, but they don’t always solve chronic insomnia, especially when the root cause is anxiety, depression, PTSD, chronic stress, or other health issues. When sleeplessness becomes long-term and begins to affect mood, concentration, and overall functioning, it’s a sign that additional support may be helpful.
If sleep has become a nightly battle, please know there are solutions and you deserve to feel rested and well.
For a compassionate, in-depth conversation about insomnia, you can listen to our full PSYCHEDUP episode, where psychologist Dr. Randy Mackoff and I explore why insomnia happens and what can help.
If you find the episode helpful, consider sharing it with someone who might benefit from hearing it too. Leaving a rating or review can also help more people discover the podcast and remind them that they’re not alone.
With gratitude,
Diane
Diane McIntosh, MD, FRCPC
Psychiatrist, Founder and CEO RAPIDS Health, Host PSYCHEDUP
I want to share my top five “sleep hygiene” habits that can support healthier sleep. They won’t solve chronic insomnia on their own, but they are essential ingredients for better rest.
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