Five Common Sleep Hygiene Practices That Might Worsen Insomnia

Getting a good night’s sleep is vital for overall health, supporting everything from heart health to mental well-being. Science confirms that quality sleep enhances immune function, brain health, and emotional balance. Consequently, many turn to sleep hygiene—habits and environmental adjustments—to improve their sleep. However, some common sleep hygiene practices, especially for those with insomnia, can inadvertently reinforce sleep difficulties rather than alleviate them.

Sleep hygiene involves practices like maintaining a consistent sleep schedule, avoiding screens before bed, and limiting caffeine intake. While these tips work well for healthy sleepers, they can be counterproductive for individuals struggling with insomnia.

1. Spending Excessive Time in Bed: When sleep is elusive, it’s tempting to stay in bed longer or go to bed earlier, hoping to catch up. Nonetheless, this often exacerbates sleep issues by weakening the mental association between the bed and restful sleep. Instead, it's more effective to restrict time in bed, going to bed slightly later and waking at the same time daily, which increases sleep pressure and reestablishes the bed as a sleep cue.

2. Complete Avoidance of Screens: The advice to steer clear of screens before sleep stems from blue light’s capacity to suppress melatonin. Surprisingly, many with insomnia reach for their devices because they can’t sleep—using screens as a distraction rather than an issue. Instead, using calming content, activating night mode, and avoiding mindless scrolling can help reduce overstimulation and anxiety.

3. Total Caffeine Elimination: Caffeine blocks sleep-promoting adenosine but affects individuals differently. Some find a morning coffee beneficial for waking up and maintaining a healthy sleep rhythm. If caffeine makes you anxious or disrupts your sleep, limit intake later in the day, but complete avoidance isn't necessary for everyone. Understanding your personal tolerance is key.

4. Excessive Focus on Sleep Optimization: The burgeoning sleep market, worth over £400 billion, has contributed to anxiety around perfect sleep. Obsessing over sleep quality can foster 'orthosomnia'—a condition characterized by anxiety about sleep—making sleep problems worse. Recognizing that sleep is an autonomic function and sometimes learning to relax about it can be more helpful.

5. Expecting Uniform Sleep Duration Each Night: Sleep needs vary among individuals and can fluctuate due to stress, health, or life circumstances. Expecting exact consistency every night sets unrealistic expectations and can lead to frustration. Accepting variability is normal and beneficial.

In my experience as a sleep therapist, it’s crucial to dispel the myth that sleep control is entirely within our power. Conditions like insomnia are complex, and effective treatment extends beyond simple sleep hygiene. Evidence-based approaches such as Cognitive Behavioral Therapy for Insomnia (CBT-I) and modern medications—including orexin receptor antagonists—offer more reliable relief. Insomnia is common but treatable, and understanding that it’s not your fault is an essential step toward better sleep.

Source: https://medicalxpress.com/news/2025-08-pieces-advice-insomnia-worse.html