Practical tips, surprising truths, and a few laughs (because counting sheep gets boring)
When Sleep Becomes a Stranger
We’ve all been there — staring at the ceiling at 3am, wondering if sleep forgot to send the invitation. If you’re dealing with insomnia, you’re not alone. In fact, around 1 in 3 adults in the UK report regular sleep issues, with insomnia being the most common disorder (NHS, 2022).
Whether your mind won’t switch off, your body refuses to settle, or you’re just inexplicably wide-eyed at all the wrong hours — this article is for you.
We’ll break down what insomnia is, explore what causes it, and most importantly, give you practical, evidence-based tips (with a dash of humour) to help you find your way back to the land of nod.
What Is Insomnia, Really?
nsomnia isn’t just “not sleeping.” It’s about persistent difficulty falling asleep, staying asleep, or waking too early, even when you’ve got the time and space to rest.
There are two main types:
Short-term (acute) insomnia – often caused by stress or life events, and usually lasts days or weeks.
Chronic insomnia – lasts for months and can seriously impact your mental, physical, and emotional wellbeing.
Common symptoms include:
Trouble falling asleep at night
Waking up during the night or too early
Still feeling tired after a full night in bed (or what should’ve been)
Daytime sleepiness or irritability
Trouble concentrating (and saying things like “Where did I put my… wait, what was I saying?”)
Why Can’t I Sleep? The Usual Suspects
Insomnia isn’t just “in your head” — though ironically, your head does have a lot to do with it. Here are some of the most common culprits:
1. Stress and Worry
Whether it’s work, money, relationships, or “did I lock the door?” thoughts, anxiety is a frequent flyer in the insomnia club.
2. Poor Sleep Habits
Falling asleep with the TV on, doom-scrolling in bed, or a late-night cheese binge (yes, really) can all disrupt your body’s natural rhythms.
3. Caffeine and Alcohol
That innocent 4pm latte? Not so innocent. Caffeine can hang around in your system for up to 10 hours. And alcohol might knock you out quickly, but it also messes with your REM sleep — so you wake feeling like you’ve been hit by a bus full of regrets.
4. Medical Conditions
Conditions like chronic pain, asthma, acid reflux, and even menopause can disturb sleep. Mental health issues such as anxiety and depression are also closely linked with insomnia.
5. Shift Work and Jet Lag
If your sleep schedule’s out of whack, your body doesn’t know when to produce melatonin — your natural “time for bed” hormone. It’s like trying to follow a sat-nav that’s lost signal.
So... How Do You Actually Deal With Insomnia?
Let’s get into the good stuff — the practical, real-world strategies you can use to actually deal with insomnia and bad sleep patterns.
Grab a herbal tea (or whatever helps), and let’s go.
1. Create a Sleep-First Routine (Your Brain Loves a Schedule)
Humans are basically big babies — we respond well to routine. Aim to:
- Go to bed and wake up at the same time every day (yes, even weekends — sorry).
- Start a wind-down routine: dim the lights, put your phone away, read a book (no murder mysteries), or do some gentle stretching.
- Use your bed only for sleep and sex. That’s it. No emails. No TikTok rabbit holes. Your brain needs to associate bed with zzzs, not spreadsheets.
🧠 Fun fact: Your brain thrives on consistency. A regular bedtime helps regulate your circadian rhythm — your body’s natural sleep-wake cycle.
2. Be Mindful of Caffeine (It's Sneakier Than You Think)
We all know coffee is a sleep saboteur, but it lurks in places you might not expect:
- Chocolate (especially dark chocolate)
- Tea (even green tea)
- Energy drinks and soft drinks
- Some painkillers (like those sneaky “extra strength” ones)
Tip: Switch to caffeine-free drinks after midday. Herbal teas like chamomile, valerian root, or lemon balm have been shown to support relaxation and sleep
3. Ditch the Blue Light (Your Screens Are Lying to You)
That warm glow from your phone or TV is tricking your brain into thinking it’s daytime. Blue light suppresses melatonin production — making it harder to fall asleep.
Try this:
- Put down screens at least 1 hour before bed
- Use a blue light filter if you must be on your phone
- Swap Netflix for a good podcast or book (non-scary, ideally)
4. Try Relaxation Techniques (No, You Don’t Have to Meditate on a Mountain)
Relaxation doesn’t have to be complicated. A few things that can work:
- Progressive muscle relaxation: Tense and release each muscle group slowly
- Deep breathing: In for 4, hold for 7, out for 8 (also works when someone cuts you off in traffic)
- Guided meditations or sleep stories: Apps like Calm, Headspace, or Insight Timer are excellent and often free.
🧪 Research-backed tip: Cognitive Behavioural Therapy for Insomnia (CBT-I) is one of the most effective long-term treatments for insomnia — more effective than sleeping pills in many cases (Sleep Foundation).
5. Move During the Day (But Not Right Before Bed)
Physical activity helps regulate sleep patterns — and it’s also great for managing stress.
Just don’t work out too close to bedtime, or you’ll be lying there wide awake, full of endorphins, and thinking, “Well, this backfired.”
Best times to exercise for sleep:
- Morning (bonus: natural light exposure!)
- Early afternoon
6. Get Out of Bed If You Can’t Sleep
This one sounds odd, but it works.
If you’re tossing and turning for more than 20 minutes, get up and do something calming — read a book, knit a scarf, stare at the kettle. Then return to bed when you’re sleepy.
Why? Because staying in bed frustrated teaches your brain to associate the bed with wakefulness, not sleep. And that’s the last thing we want.
7. Watch Your Thoughts (Insomnia Loves a Spiral)
“Why can’t I sleep?”
“If I fall asleep now, I’ll get exactly 3 hours and 42 minutes…”
“What if I’m tired for tomorrow’s meeting?”
…Sound familiar?
These thought spirals are insomnia’s best friend.
Try this instead:
- Write down your worries in a notebook before bed — get them out of your head
- Challenge unhelpful thoughts with gentle logic
- Repeat a calming mantra like “I am resting. My body knows how to sleep.”
You don’t have to force sleep — just create the conditions for it and allow it to come naturally.
When to See a Doctor
If your insomnia:
- Lasts for more than four weeks
- Seriously affects your daily life
- Is accompanied by symptoms like anxiety, depression, or pain
… it’s time to speak to a GP or sleep specialist. There’s no shame in asking for help — in fact, it’s one of the bravest and smartest things you can do.
They may suggest CBT-I, temporary sleep aids, or tests to rule out underlying issues like sleep apnoea.
A Final Word (Before You Nod Off)
Insomnia can feel frustrating, isolating, and downright exhausting. But you’re not broken — and you’re certainly not alone.
With a bit of self-kindness, the right habits, and (sometimes) a bit of professional guidance, better sleep is possible.
So tonight, instead of counting sheep, try counting all the ways you’re looking after yourself — even by reading this blog. That’s a win. Now go fluff your pillow, take a deep breath, and let your body do what it was made to do: rest.
Sweet dreams, my tired friend.
Liked this article? Share it with someone who could use a better night’s sleep. And don’t forget to check out our upcoming stories on mental health, recovery journeys, and everyday wellbeing.
