4 Essential Routines to Help You Sleep Better and Overcome Insomnia

Struggling to fall asleep or dealing with insomnia? Many people look for bedtime routines to improve their sleep. While sleep hygiene can be beneficial, waiting until bedtime to fix your sleep issues is like planning for retirement on your last working day—it’s too late to make a significant impact.

In this guide, I’ll share four essential routines that can help you fall asleep faster and enjoy better-quality sleep.

1. Wake Up at the Same Time Every Morning

One of the most common myths about sleep is that you need to go to bed at the same time every night. However, this approach can backfire, especially if you’re not sleepy. Going to bed too early can lead to frustration and anxiety, making it harder to fall asleep and reinforcing negative sleep patterns.

Instead, prioritize waking up at the same time every morning, including weekends. This builds a strong sleep drive—the natural need for sleep that increases the longer you stay awake.

Why It Works:

• Sleeping in or taking long naps during the day reduces sleep drive, making it harder to fall asleep at night.
• By waking up consistently, you allow your body to naturally regulate its sleep schedule.

For example:

• Scenario A: You stay up late Saturday and sleep until noon Sunday. You feel rested during the day but can’t fall asleep until 2:00 a.m. This disrupts your sleep for several nights.
• Scenario B: You wake up at 7:00 a.m. Sunday, even after a late Saturday. You might feel tired during the day, but by bedtime Sunday, your body is ready for rest.

2. Use Light to Regulate Your Circadian Rhythm

Your circadian rhythm is your body’s internal clock, influenced by light exposure. Morning sunlight signals your body to produce cortisol, a hormone that energizes you. In the evening, dim light allows melatonin, the sleep hormone, to rise.

Tips for Optimizing Light Exposure:

• Spend time outside in the morning or use a light therapy box if natural sunlight isn’t available.
• Reduce blue light exposure from screens at least 90 minutes before bed. Use dark mode or blue-light-blocking glasses if you must use devices.

This helps your body align its hormone cycles, making it easier to fall asleep naturally.

3. Stay Physically Active During the Day

A sedentary lifestyle can leave your body feeling restless at bedtime. Regular physical activity helps tire your body, making it more ready for sleep.

Simple Ways to Stay Active:

• Incorporate walks, dancing, or household chores into your day.
• Avoid intense exercise right before bedtime, as it can disrupt your ability to wind down.

Even small amounts of daily movement can significantly improve your sleep quality.

4. Practice Scheduled Worry

Do racing thoughts keep you awake at night? Many people lie in bed replaying their to-do lists or worrying about the next day. This mental overload happens because your brain hasn’t had time during the day to process these concerns.

Solution: Schedule a “worry time” each day, ideally between 12:00 p.m. and 7:00 p.m. Spend 15–30 minutes writing down your worries on paper or in a task management app. This tells your brain that these concerns are acknowledged and under control.

Why It Works:

• It trains your brain to process worries during the day instead of at bedtime.
• It reduces nighttime anxiety, helping you fall asleep faster.

Letting your mind wander during the day also allows background processing, preventing a flood of thoughts when your head hits the pillow.

Final Thoughts: A Holistic Approach to Better Sleep

To improve your sleep, you need to work on these routines throughout the day, not just at bedtime:

1. Wake up at the same time every morning.
2. Use light exposure to your advantage.
3. Stay physically active to tire your body.
4. Practice scheduled worry to reduce nighttime anxiety.

By incorporating these habits into your daily routine, you’ll build a healthier sleep cycle and enjoy better rest.

If you’re looking for more insights, check out my interview with sleep coach Martin Reed or explore my playlist, How to Sleep Better.

Thank you for reading, and sweet dreams!