7 Tips for Sleeping Well

Struggling with falling or staying asleep? You’re not alone. Up to 30% of people experience insomnia at some point. But there's hope—Cognitive Behavioral Therapy for Insomnia (CBT-I) is the gold standard treatment and can help reset your natural sleep system without medication.

Why We Struggle with Sleep

Chronic insomnia often stems from:

• Circadian rhythm disruption (your body clock is off)
• Lack of sleep pressure (your body isn’t tired enough)
• Mental arousal (racing thoughts or tension)
• Bed = Wakefulness (spending too much time awake in bed)

How to Sleep Better 

1. Keep a consistent schedule – 7 days a week
Go to bed and wake up at the same time daily, even on weekends. Irregular sleep confuses your internal clock and mimics jet lag.

2. Build up your sleep drive
Stay active during the day. Limit time in bed to actual sleep hours. Avoid naps and lingering in bed in the morning—this tells your body it doesn’t need deep sleep.

3. Only get into bed when sleepy
If you're not ready to sleep, don’t lie in bed awake. If you can’t fall asleep or wake up in the night, get out of bed, do something calming, and return only when sleepy.

4. Unpair your bed from wakefulness
Your bed should signal sleep. Avoid reading, worrying, or using your phone in bed. With repetition, your brain will re-learn to associate your bed with sleep.

5. Create a calming wind-down routine
Spend the last hour of the day disconnected from screens and work. Use this time to relax—read, stretch, journal, or meditate.

6. Get natural light and move
Daily exposure to daylight helps regulate your body clock. Low activity and poor light are common contributors to sleep trouble.

7. Don’t over-control your sleep
Good sleepers don’t force sleep—they let it happen. Avoid sleep aids unless medically necessary, and trust your body’s ability to reset with consistent routines.

When Will It Work?

You may see some ups and downs during the first week, but noticeable improvement happens by week two. Sleep becomes deeper and more efficient—you’ll feel better during the day, even if you don’t sleep perfectly.

Final Thought:

Better sleep begins with better daytime habits—activity, routine, nutrition, light exposure, and relaxation. CBT for insomnia works long-term, and it’s the first-line treatment recommended before medication.