If you’re tossing and turning at night despite following all the usual sleep advice, you’re not alone. A sleep expert from Royal Holloway University of London says that many common “hacks” for insomnia may actually make the problem worse. Here’s what you need to know:
1. Common sleep hacks may backfire
Going to bed earlier or sleeping in to “catch up” can worsen insomnia. More time awake in bed strengthens frustration instead of promoting sleep. Experts suggest going to bed slightly later but waking at the same time daily to restore the natural sleep drive.
2. Screens aren’t always the enemy
While blue light can affect melatonin, lying in total darkness with nothing to do can fuel anxiety and overthinking. Use screens strategically: calming content, night-mode settings, and avoiding endless scrolling can be beneficial.
3. Caffeine affects individuals differently
Eliminating caffeine entirely isn’t always necessary. Understanding personal sensitivity is key to managing sleep without creating unnecessary restrictions.
4. Obsessing over sleep can worsen insomnia
Sleep trackers and apps can create anxiety, a phenomenon called orthosomnia. Healthy sleep is dynamic, influenced by stress, age, health, and responsibilities. Obsessing over exact hours or sleep quality may make insomnia worse.
5. Focus on habits, not perfection
Sleep is an autonomic function, like digestion. Rather than forcing sleep, create healthy routines and accept variability. Poor sleep is linked to serious health risks, but relaxing expectations and fostering positive sleep habits can improve both rest and overall well-being.
Bottom line: Sleep isn’t about perfection. Focus on creating habits that support your body’s natural rhythms, and don’t panic if one night isn’t perfect. Let your body do what it’s designed to do—and chances are, restful nights will follow.
