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3 Tips To Beat Insomnia To Know
If you’re trying to make sleepless nights a thing of the past, here are some insomnia tips that might help you get better sleep the natural way.
Key takeaways:
- A calming, consistent nighttime routine helps train your body to fall asleep more easily.
- CBD can support relaxation and make it easier to transition into sleep, especially when paired with other healthy habits.
- A comfortable, clutter-free, cool, and quiet bedroom sets the stage for restorative rest.
There’s nothing more frustrating than lying in bed wide awake, watching the clock tick forward, and knowing the next day will be a rough and bumpy road. Insomnia affects millions of people, and while an occasional restless night is normal, chronic trouble falling or staying asleep can drain your energy, mood, and overall wellness.
You don’t have to accept sleepless nights as your norm. You can create conditions that support restful, restorative sleep by bringing more intention and care to your evenings. Here are three powerful tips worth knowing.
1. Create a calming nighttime routine
Your body thrives on rhythm and consistency. When you wind down the same way each night with healthy sleep habits, your brain starts to recognize the cues that it’s time to rest. Think of this as training your body to sleep.
Start by dimming the lights about an hour before bedtime, and try not to engage in physical activity too close to bedtime. Put away screens that emit stimulating blue light, and instead choose calming rituals like a warm shower or hot bath, soft music, gentle stretches, or reading a book in low light. Even making a cup of herbal tea can signal to your mind that it’s time to shift gears.
The key is consistency. Going to bed and waking up at the same time (even on weekends) helps regulate your circadian rhythm. Your circadian rhythm is the internal clock that governs your sleep-wake cycles.
Over time, this routine can reduce sleep latency (the time it takes you to fall asleep) and help you drift off more naturally.
2. Maintain a consistent sleep schedule
Maintaining a consistent sleep schedule and routine is one of the most effective strategies for managing insomnia.
Going to bed and waking up at the same time every day helps regulate the body’s internal clock, also known as the circadian rhythm. This predictability trains your body to expect rest at certain hours, making it easier to fall asleep and wake naturally.
Consistency also strengthens sleep quality, reducing night-time awakenings and promoting deeper rest. Over time, a steady routine lowers stress and anxiety related to sleep, helping break the cycle of insomnia. Simple habits like dimming lights before bed can further help reinforce this rhythm.
3. Make your bedroom a sleep sanctuary
The environment you sleep in can be just as important as what you do before bed, so making your bedroom sleep-friendly is important.
The ideal sleep environment is cool, quiet, and dark. If light sneaks in, use blackout curtains or a sleep mask. Consider a white noise machine or fan if outside sounds disturb you. Investing in comfortable bedding and pillows tailored to your sleep style can also make a difference.
Think of your bedroom as a retreat from the day’s chaos. The more soothing your environment, the easier it will be for your body and mind to let go and rest deeply.
The bottom line on better sleep
Beating insomnia often comes down to creating an environment and routine that signals to your body it’s safe to rest. By focusing on calming nightly rituals and treating your bedroom as a sanctuary, you give yourself the best chance at waking refreshed.
FAQs
Can CBD make me feel groggy in the morning?
Most people don’t experience next-day grogginess with CBD. Start with a low dose to see how your body responds.
How long does it take for a new sleep routine to work?
Adjusting your body's circadian rhythm often takes a few weeks of consistency. Be patient and stick with it.
Can I nap during the day if I have insomnia?
Short naps (20-30 minutes) can be refreshing, but prolonged or late naps may interfere with nighttime sleep.
Sources:
Circadian Rhythm | Cleveland Clinic
An introduction to the endogenous cannabinoid system | National Library of Medicine