Five sleep hacks actually making your insomnia worse
Following some of the most common pieces of advice about sleep could actually be making your insomnia worse.
Sleep is one of the most important factors for our bodies and overall health.
Scientists have shown that high-quality rest supports cardiovascular health, immune function, brain function, and emotional well-being.
So if sleep is so important, why is it the one thing so many of us struggle with?
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Sleep hygiene refers to the routines and environment that promote good rest, such as keeping a regular bedtime, reducing screen time before sleep, and cutting back on caffeine.
According to sleep therapist Kirsty Vant, while these strategies are generally helpful for people without sleep problems, they can sometimes backfire for those with insomnia.
In such cases, being too rigid with sleep hygiene may actually worsen sleeplessness rather than ease it.
Here are five sleep tips that may be making your insomnia worse:
1. Spending More Time in Bed
Going to bed earlier or staying in bed later to "catch up" often backfires.
It weakens the connection between bed and sleep, reinforcing wakefulness and frustration. Instead, keep a fixed wake-up time and go to bed later to build natural sleep pressure.
2. Strictly Avoiding Screens
Screens aren't always the root cause of poor sleep; people often reach for them because they can't sleep.
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Rather than banning them completely, use calming content and night settings to reduce stimulation. Strategic screen use can ease anxiety and help you relax.
3. Cutting Out Caffeine Completely
Caffeine affects people differently, depending on genetics and metabolism.
For some, a morning coffee supports a healthy rhythm, while for others, late-day caffeine disrupts sleep. Finding your personal tolerance is more effective than cutting it out entirely.
4. Trying Too Hard to 'Optimise' Sleep
Over-focusing on trackers, gadgets, and routines can trigger anxiety that makes sleep harder.
Sleep is a natural process - not something that can be forced. Letting go of perfection often helps the body rest better.
5. Expecting the Same Amount of Sleep Each Night
Sleep needs change depending on stress, health, age, and life demands.
Expecting the same number of hours every night creates frustration and guilt. Accepting variability is key, as some nights will simply be better than others.
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