Sleep tips that actually work — simple changes you can try tonight
Can’t fall asleep or keep waking up? Small habits often make the biggest difference. These tips focus on what to do before bed, during the day, and when to talk to a doctor if nothing helps.
Quick wins you can try tonight
Set a wake-up time and stick to it, even on weekends. A consistent wake time trains your body clock faster than trying to force sleep. Create a 30–60 minute wind-down routine: dim lights, stop work, and do something low-key like reading or light stretching.
Turn off screens or use blue-light filters at least an hour before bed. The blue light from phones and laptops tricks your brain into thinking it’s daytime. If you must use a device, lower brightness and enable night mode.
Watch caffeine and alcohol timing. Skip caffeine after mid-afternoon and avoid alcohol close to bedtime — it may make you drowsy but fragments sleep later in the night. For heavy evening drinkers, try swapping to a calming herbal tea instead.
Keep naps short and early. A 10–20 minute nap before mid-afternoon can boost alertness without wrecking nighttime sleep. Long or late naps make it harder to fall asleep at night.
Make your bedroom cool, quiet, and dark. Aim for a cooler room (about 16–19°C/60–67°F), use blackout curtains, and consider earplugs or a white-noise app if noise is a problem. Comfortable bedding matters—if you wake sore, check your mattress and pillow.
Try a simple breathing or relaxation routine: breathe in for 4, hold 4, out 8. Or do progressive muscle relaxation from toes to head. These reduce the racing mind that keeps many people awake.
When health or meds are the cause (and what to do)
Some meds and conditions make sleep worse. Antidepressants like venlafaxine (Effexor) or stimulants such as atomoxetine (Strattera) can cause insomnia for some people. Thyroid meds timing (T3/liothyronine) affects energy levels — ask your doctor about morning dosing. If nighttime trips to the bathroom wake you, BPH or bladder issues could be the reason; cutting fluids before bed and talking to a clinician often helps.
If you suspect a medication or health issue, don’t stop the drug on your own. Talk with your prescriber about timing, dose changes, or alternatives — the site has practical reads on Effexor, BPH, and liothyronine that might help you prepare questions for your doctor.
If you’ve tried these tips for several weeks and still struggle, consider cognitive behavioral therapy for insomnia (CBT-I). It’s proven more effective than sleeping pills for chronic sleep problems. Also seek immediate help if you snore loudly with gasping pauses, fall asleep involuntarily during the day, or feel very depressed — those need medical attention.
Pick one or two changes and do them for two weeks. Small, consistent steps beat big overnight overhauls. Sleep is a skill you can improve—slowly, steadily, and for the long term.
