Goodbye Insomnia: 10 Simple Tips to Help You Fall Asleep Quickly and Stay Asleep

1.Avoid staying up too late

With technological advancements, many people remain glued to electronic screens late into the night or linger in bustling nightlife, reluctant to end their day.

A study involving 103,712 participants from the UK Biobank found that falling asleep between 10:00 PM and 11:00 PM reduces the risk of cardiovascular disease. Staying up too late can lead to low energy the next day, disrupt your biological clock, and cause insomnia.

2.Don’t Sleep In on Weekends

Sleeping in on weekends may seem like a blissful indulgence. However, multiple studies have found that weekend oversleeping not only fails to alleviate sleep deprivation but may also impose additional burdens on the body.

According to a paper published in the latest issue of the European Journal of Nutrition by researchers from King’s College London, irregular sleep schedules are linked to negative effects on gut health. Sleeping in on weekends may severely disrupt the health of your gut microbiome.

3.Remove Smartwatches During Sleep

Smart bracelets and watches can track sleep quality, but they may also interfere with rest. Users who obsess over sleep metrics from these devices may develop anxiety about their sleep.

Furthermore, when these gadgets indicate poor sleep quality, they can create a self-fulfilling prophecy, making users feel less energetic.

4. Avoid excessive napping duration

Napping can enhance relaxation and boost afternoon productivity.

However, prolonged naps may cause grogginess and impaired alertness, while also disrupting nighttime sleep. The optimal nap duration is under 30 minutes. Those with poor nighttime sleep should avoid napping altogether.

5. Skip counting sheep—try counting backward instead

Some people count sheep when they can’t sleep, but this often leads to racing thoughts and limited effectiveness. Instead, try counting backward from 100 or 1000. Count slowly, pausing 2-3 seconds between each number while maintaining steady breathing. If your mind wanders, gently refocus on the countdown. Concentrating on the backward count helps relax the brain, reduce anxiety and distracting thoughts, making it easier to fall asleep.

6. Create a Comfortable Sleep Environment

Noisy sounds and bright lights can disrupt sleep, making it difficult to fall asleep or causing frequent awakenings. Use earplugs or white noise to block out noise, install blackout curtains or wear an eye mask to block light, and keep the bedroom cool—the ideal temperature should be around 20°C.

Choose the right pillow and bedding. Bedding colors can also affect sleep by making you feel more tense.

7. Create a Bedtime Ritual

Put away phones, computers, and other electronic devices one hour before bed. Dim the lights and engage in relaxing activities like reading, listening to soft music, meditation, or deep breathing. These practices help process the day, calm the mind, and soothe emotions. Empty your bladder before bed to avoid waking up urgently needing to use the restroom.

8. Give Your Brain a “Deep Clean”

No matter how unpleasant your day was, reset before bedtime. If you feel upset, jot down your worries on paper before sleeping, then toss it in the trash—pretend you’ve turned the page. If tomorrow’s workload feels overwhelming, don’t fret; write down your tasks instead.

9. Moderate Daytime Exercise

Engage in moderate outdoor exercise during the day. Physical activity outdoors strengthens your circadian rhythm, alleviates stress and anxiety, and promotes better sleep. However, choose an appropriate intensity and timing—avoid vigorous exercise within 2 to 3 hours before bedtime.

10. Avoid Overusing Melatonin

Melatonin is generally effective for short-term insomnia (such as jet lag, shift work, or temporary sleep issues), but its benefits for chronic insomnia are limited. As people age, the body’s natural melatonin production decreases, and supplementation may help some older adults.