How to Prevent Insomnia

Insomnia is defined as an inability to fall asleep, stay asleep and/or get deep enough sleep, which creates numerous physiological problems over time. It's estimated that as many as 95% of Americans experience periods of insomnia at some stage during their lives.[1] High levels of stress — often due to financial concern, workplace issues or relationship problems — is the most common cause of insomnia. However, other factors may play a significant role in insomnia, such as your diet, medical conditions, and/or prescription medications.

Part 1
Part 1 of 4:

Relaxing Before Bed

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    Turn off all screens 2 hours before your bedtime. The blue light from your TV, phone, tablet, computer, and other electronic devices can disrupt your body's sleep signals. The blue light from the screens may make it harder for you to sleep. Stop using your devices at least 2 hours before bed. Instead, do something relaxing like reading, knitting, or stretching.
    • You might start your bedtime routine at the 2-hour mark before your bedtime.
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    Create a relaxing bedtime ritual. It's important to have a relaxing ritual to engage in before bed. Having an activity you regularly engage in before bed can help signal to your mind and body that it's time to sleep. Relaxation techniques before bed can also help the brain wind down.
    • Meditating is an easy way to relax before bed. Try listening to a meditation on an app like Insight Timer, Calm, or Headspace.
    • Deep breathing can help aid in sleep. Place one hand on your lower stomach and breathe in so your hand rises with each breath. Hold the breath for a count of three and then exhale.
    • Try tensing your toes. Curl your toes in, count to 10, release, and then count to 10 again. Repeat 10 times.
    • Relaxation techniques, such as progressive muscle relaxation, can help you wind down before bed. You can find progressive muscle relaxation techniques online. PMR involves hyper-focusing on one region of the body at a time. This can help place you in the present moment, avoiding any troublesome thoughts that prevent you from sleeping.
    • A warm shower or bath can also help with sleep. Consider hopping in the tub an hour or so before bed. Make sure the water isn't too hot, as this can actually be stimulating.

    Tip: Try taking a warm Epsom salt bath followed by a cool shower. This can help you induce your body's sleep cycle so you fall asleep more easily.

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    Watch what you eat before bed. Heavy meals a few hours before bedtime can cause indigestion and discomfort. This can result in an inability to sleep. Stick to light, healthy snacks before bedtime like whole grains, fruit, and low-fat dairy.
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    Avoid using stimulants close to your bedtime. Another common cause of insomnia is consuming certain sleep-disrupting chemicals too close to bedtime. Alcohol, caffeine, sugar, and nicotine are all well-established as sleep disturbers, and their effects can last as long as 8 hours.
    • As a general rule, avoid caffeine after lunch, avoid alcohol within 6 hours of bedtime, and avoid nicotine (tobacco) a few hours before bedtime.[2] Caffeine increases the firing rates of the neurons within your brain, causing more thoughts to race through your head. Alcohol consumption, while making many people drowsy leads to less high quality sleep.
    • Coffee, black tea, green tea, hot chocolate, dark chocolate bars, most sodas, and energy drinks are sources of caffeine. Even caffeine-free energy drinks contain stimulants such as guarana, cola nut and/or ginseng. Avoid such beverages close to bedtime.
    • Sugar is also a stimulant and should be avoided for at least an hour before bedtime.
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Part 2
Part 2 of 4:

Improving Your Sleep

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    Make your sleeping area quiet, cool, dark, and comfortable. To help prevent insomnia, make your bedroom or sleeping area as inviting, calm and soothing as possible. Simply improving your sleeping area can lead to higher quality sleep. Here are some ways to improve your bedroom to help you fall asleep:
    • If you live in a noisy apartment or area, consider a white noise machine. This can drown out unwanted sounds. You can also download white noise apps on your phone.
    • You should strive to keep your beds and sheets comfortable. If you're irritated by a certain fabric, replace it. Experiment with the temperature in your room. Keep your room cool —try around 60–65 °F or 16–18°C (though this may be too cool for some). Keep bright lights and electronic screens out of the bedroom.[3]
    • Try putting a fan in your room, which can provide white noise as well as move air around and keep your room cool.
    • Your bed should only be used for sleeping and sex. Avoid doing work or reading in your bed. You do not want to associate your bedroom with anything but sleep.[4]
    • Avoid trying too hard to sleep. Instead, wait until you're drowsy to go to bed. If you can't sleep, then get out of bed after 15 minutes and do something relaxing until you're drowsy. Just estimate the time, though—don't stare at the clock.[5]
    • Remove clocks from the bedroom. Once you set your alarm, hide all clocks from view. Seeing what time it is can increase anxiety and make insomnia worse.[6]
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    Find ways to turn off your brain before bed. If stress is causing your insomnia, finding ways to turn your brain off before bed can help. Establish a pre-sleep routine that allows you to wind down and de-stress before bed.
    • Get completely ready for bed before you start winding down so you can go straight to sleep when you start feeling drowsy.[7]
    • You can also try writing down your thoughts earlier in the day. Dedicate 10 to 15 minutes each day to writing down your worries or at least taking time to think about what's bothering you. Then, at night those thoughts will be out of your brain. This can make it easier to fall asleep.[8]
    • If you find yourself worrying in bed despite trying to unwind, try to think of something relaxing or pleasant, instead.[9]
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    Take a 400 mg magnesium supplement before your bedtime. Magnesium may help your body regulate its sleep cycles. While it might not work the same way for everyone, taking a magnesium supplement may help you fall asleep more easily. Take a 400 mg supplement each night before bed if your doctor approves it.[10]
    • Always talk to your doctor before you take supplements. While they're generally safe, they aren't right for everyone and could interfere with other medications you're taking.
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    Take a melatonin supplement on days you feel jet-lagged. Melatonin is the hormone that regulates your body's sleep cycle. While your body makes it naturally, you might take a supplement if you're having trouble falling asleep due to jet lag. Check with your doctor to make sure it's okay for you to use melatonin, then take it as directed.
    • Don't use melatonin every day unless your doctor tells you to do so. It may cause your body to make less melatonin on its own.
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    Wear socks to bed so your feet don't get cold. You may struggle to fall asleep if your feet are cold, so always wear socks to bed. This will help you feel warm and comfortable so sleep comes on easily. Choose socks that feel comfortable and don't pinch.
    • Look for warm, soft socks that are made for relaxing around the house.
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Part 3
Part 3 of 4:

Making Lifestyle Changes

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    Stop consuming caffeine 6 hours before bed. You might rely on coffee and other caffeinated drinks to get you through the day, but they may also be preventing you from falling asleep. Caffeine stays in your system for hours after you drink it, and it might keep your mind racing at night while you're trying to fall asleep. If you're going to consume caffeine, stop 6 hours before your regular bedtime so it has time to leave your system.
    • You might also try switching to decaf so you can still enjoy coffee and tea any time of the day.

    Tip: Minimize your consumption of caffeine to help you avoid getting over-stimulated. If you have a lot of caffeine in your system, it may take your body a while to process it all, which may interfere with your sleep.

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    Reduce your stress. Concerns with work, school, and social life can lead to stress which then causes in insomnia.[11] Trying to reduce or manage your daily stress can help relieve the symptoms of insomnia.
    • Be reasonable about your obligations and responsibilities. Many people are stressed due to being overcommitted or over scheduled. If you don't have time to make a dish for your school's bake sale, do not promise to do so.
    • Scratch items off your "to-do" list if you realize you won't have time to get to them today. Ask a friend or family member for help running errands if you're having a busy week.[12]
    • Feel free to disengage with stressful situations. If you have a family member or co-worker who tends to grate on you, lessen contact. If certain social events cause you stress, stay in for a night.[13]
    • Manage your time in a way that you can avoid stressful situations. If you hate running late, leave for work a little early each day. If you stress about day-to-day chores, lump together tasks that can be done in the same outing. For example, plan to pick up your prescription at the same time you stop by the grocery store after work.[14]
    • Talk to friends and family members about stressful issues. It can be very helpful to have a friend or family member to vent to on stressful days. Just getting troublesome thoughts of your system to help. If you feel uncomfortable talking to someone about your stress, consider journaling your feelings instead.[15]
    • Talk to your doctor about your stress level. Your doctor can recommend lifestyle changes that can help your body better regulate stress. He or she may also be able to provide you with a referral to a counselor or therapist who can work with you on stress management.
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    Exercise. Regular physical activity can help regulate your sleep cycle. If you don't have an exercise routine already, working to establish one can help you combat insomnia.
    • Strive for 20 to 30 minutes of regular vigorous activity each day. This should be in the form of aerobic exercises like biking, jogging, sports, or aerobic routines you can find online.[16]
    • Establishing an exercise routine can take some work. Keeping a regular schedule can help. Try to exercise every morning or every day after work. Having a certain time during which you normally work out can make exercise feel routine, as much part of your day-to-day activity as brushing your teeth or having dinner.
    • When you exercise matters when it comes to insomnia. While exercise can help, you should not engage in vigorous physical activity too close to bedtime. Try to make sure your workout routine occurs five to six hours before bed.[17]
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    Limit daytime napping. If you have difficulty sleeping, you may want to nap during the day. However, this can make falling asleep at night much more difficult.[18] Try to limit daytime napping or, better yet, avoid it altogether. If you can't get by without a nap, do not nap for more than 30 minutes and do so before 3 PM.[19]
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    Check your medications. Ask your doctor if any of your current prescription medications may be contributing to your insomnia. If they are, see about switching medication types or altering doses. Check the labels of any over-the-counter meds you take regularly. If they contain caffeine or stimulants like pseudoephedrine they may be causing your insomnia.[20]
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Part 4
Part 4 of 4:

Seeking Professional Help

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    Schedule a consult with your doctor. If acute insomnia has transitioned into chronic (long-term) insomnia despite your efforts with home remedies, then make an appointment with your family doctor. You may have an underlying medical condition causing your sleep difficulties.
    • Common causes of insomnia include chronic pain, depression, restless leg syndrome, severe snoring (sleep apnea), urinary problems, arthritis, cancer, overactive thyroid gland, menopause, heart disease, lung disease, and chronic heartburn.[21]
    • Ask your doctor if any of your medications put you at risk of insomnia — problematic drugs include those used for depression, blood pressure, allergies, weight loss and mood alteration (such as Ritalin).
    • Your doctor will go over your medical history and any other symptoms you might have. It might be helpful to make a list of concerns and questions ahead of time to ask your doctor.
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    Look into cognitive behavioral therapy. As insomnia is the result of emotional stress, therapy can help you manage insomnia. Cognitive behavioral therapy, a type of therapy that helps you better control negative thoughts, is often helpful for those suffering insomnia.
    • Cognitive Behavioral Therapy for insomnia (CBTI) is used to combat factors that exacerbate chronic insomnia such as poor sleep habits, irregular sleep schedules, inadequate sleep hygiene and misunderstandings about sleeping.
    • CBIT includes behavioral changes (keeping regular bedtimes and wake-up times, eliminating afternoon naps), but also adds a cognitive (thinking) component. Your therapist will work with you to help you control or eliminate negative thoughts, worries and any false beliefs that are keeping you awake. Your therapist may ask you to do work outside of his or her office, such as keeping a log of the things you're doing at night or engaging in certain activities to cope with negative thoughts.[22]
    • You can find a therapist by asking for a referral from your doctor. You can also find a list of providers through your insurance. If you are a student, you may have access to free counseling through your college or university.
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    Explore medication options. If your doctor thinks it's necessary, he or she may prescribe drugs to help you address sleeplessness. Keep in mind that most doctors do not prescribe drugs for the long term when treating insomnia as drugs sometimes treat the cause with addressing underlying issues.[23]
    • Z-drugs are a class of drugs that help encourage calmness and sleep. They are usually prescribed for two to four weeks at a time as they become less effective over time. Side effects can include increased snoring, dry mouth, confusion, and drowsiness or dizziness during the day.[24]
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    Talk to your doctor about over-the-counter supplements. There's numerous herbal remedies or natural supplements that act as mild sedatives and can help induce sleep and combat insomnia.
    • Valerian root has a mild sedating effective. Valerian root is sometimes sold as a supplement at many health food stores. As it sometimes has an effect on liver function, you should talk to your doctor before using valerian root.[25]
    • Melatonin is a hormone produced by the pineal gland in your brain and essential for circadian rhythm and deep sleeps. Research is inconclusive on how well it treats symptoms of insomnia, but it is generally considered safe for short-term use.[26]
    • Acupuncture is a medical procedure in which a doctor places needles into your skin at strategic points. There is some evidence this may help people with insomnia. You might want to look into acupuncture treatment if other methods don't work.[27]
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Expert Q&A
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  • Question
    How can I prevent insomnia naturally?
    Jeremy Bartz, PhD
    Jeremy Bartz, PhD
    Clinical Psychologist
    Dr. Jeremy Bartz is a Clinical Psychologist in private practice based in Los Angeles, California. Dr. Bartz specializes in treating depression, anxiety, OCD, mind-body syndromes, chronic pain, insomnia, relationship difficulties, attachment trauma, and resolving the effects of narcissistic trauma. He received a Ph.D. in Counseling Psychology from Brigham Young University and completed a fellowship In Pain Psychology at Stanford's premier pain management clinic.
    Jeremy Bartz, PhD
    Jeremy Bartz, PhD
    Clinical Psychologist
    Expert Answer

    Support wikiHow by unlocking this expert answer.

    Consider a calming activity before bed. Read something light and fun. Take a warm bath. Meditate. Avoid activities that are stimulating, however, like playing active video games or watching exciting shows or movies. If you do want to watch TV or use your device, wear blue-light blocking glasses or use a blue light filter so it won't keep you from sleeping.
  • Question
    How do I stop having insomnia?
    Jeremy Bartz, PhD
    Jeremy Bartz, PhD
    Clinical Psychologist
    Dr. Jeremy Bartz is a Clinical Psychologist in private practice based in Los Angeles, California. Dr. Bartz specializes in treating depression, anxiety, OCD, mind-body syndromes, chronic pain, insomnia, relationship difficulties, attachment trauma, and resolving the effects of narcissistic trauma. He received a Ph.D. in Counseling Psychology from Brigham Young University and completed a fellowship In Pain Psychology at Stanford's premier pain management clinic.
    Jeremy Bartz, PhD
    Jeremy Bartz, PhD
    Clinical Psychologist
    Expert Answer

    Support wikiHow by unlocking this expert answer.

    The biggest things you can do are to only go to bed when you're drowsy and to get out of bed if you haven't fallen asleep after 15 minutes. The longer you lie awake, the more of an association you create in your mind between the bed and wakefulness. This can make it a lot harder to fall asleep.
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Warnings

  • Clinical depression is a common cause for insomnia and should not be treated with home remedies.
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References

  1. ↑ http://emedicine.medscape.com/article/1187829-overview
  2. ↑ http://emedicine.medscape.com/article/1187829-overview#a8
  3. ↑ https://www.mayoclinic.org/diseases-conditions/insomnia/diagnosis-treatment/drc-20355173
  4. ↑ https://www.mayoclinic.org/diseases-conditions/insomnia/diagnosis-treatment/drc-20355173
  5. ↑ Jeremy Bartz, PhD. Clinical Psychologist. Expert Interview. 8 January 2021.
  6. ↑ https://www.mayoclinic.org/diseases-conditions/insomnia/diagnosis-treatment/drc-20355173
  7. ↑ Jeremy Bartz, PhD. Clinical Psychologist. Expert Interview. 8 January 2021.
  8. ↑ http://psychcentral.com/lib/12-ways-to-shut-off-your-brain-before-bedtime/
  9. ↑ Jeremy Bartz, PhD. Clinical Psychologist. Expert Interview. 8 January 2021.
  1. ↑ https://www.ncbi.nlm.nih.gov/pubmed/23853635
  2. ↑ https://www.mayoclinic.org/diseases-conditions/insomnia/diagnosis-treatment/drc-20355173
  3. ↑ http://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress-relief/art-20044476?pg=1
  4. ↑ http://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress-relief/art-20044476?pg=1
  5. ↑ http://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress-relief/art-20044476?pg=1
  6. ↑ http://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress-relief/art-20044476?pg=2
  7. ↑ https://www.mayoclinic.org/diseases-conditions/insomnia/diagnosis-treatment/drc-20355173
  8. ↑ https://www.mayoclinic.org/diseases-conditions/insomnia/diagnosis-treatment/drc-20355173
  9. ↑ Jeremy Bartz, PhD. Clinical Psychologist. Expert Interview. 8 January 2021.
  10. ↑ https://www.mayoclinic.org/diseases-conditions/insomnia/diagnosis-treatment/drc-20355173
  11. ↑ https://www.mayoclinic.org/diseases-conditions/insomnia/diagnosis-treatment/drc-20355173
  12. ↑ https://www.mayoclinic.org/diseases-conditions/insomnia/symptoms-causes/syc-20355167
  13. ↑ Jeremy Bartz, PhD. Clinical Psychologist. Expert Interview. 8 January 2021.
  14. ↑ http://www.nhs.uk/Conditions/Insomnia/Pages/Treatment.aspx
  15. ↑ http://www.nhs.uk/Conditions/Insomnia/Pages/Treatment.aspx
  16. ↑ http://www.mayoclinic.org/diseases-conditions/insomnia/basics/alternative-medicine/con-20024293
  17. ↑ http://www.mayoclinic.org/diseases-conditions/insomnia/basics/alternative-medicine/con-20024293
  18. ↑ http://www.mayoclinic.org/diseases-conditions/insomnia/basics/alternative-medicine/con-20024293

About This Article

Jeremy Bartz, PhD
Medically reviewed by:
Jeremy Bartz, PhD
Clinical Psychologist
This article was medically reviewed by Jeremy Bartz, PhD. Dr. Jeremy Bartz is a Clinical Psychologist in private practice based in Los Angeles, California. Dr. Bartz specializes in treating depression, anxiety, OCD, mind-body syndromes, chronic pain, insomnia, relationship difficulties, attachment trauma, and resolving the effects of narcissistic trauma. He received a Ph.D. in Counseling Psychology from Brigham Young University and completed a fellowship In Pain Psychology at Stanford's premier pain management clinic. This article has been viewed 440,974 times.
8 votes - 88%
Co-authors: 77
Updated: December 15, 2022
Views: 440,974
Categories: Featured Articles | Sleep Disorders

Medical Disclaimer

The content of this article is not intended to be a substitute for professional medical advice, examination, diagnosis, or treatment. You should always contact your doctor or other qualified healthcare professional before starting, changing, or stopping any kind of health treatment.

Article SummaryX

To prevent insomnia, avoid stimulants, such as alcohol, caffeine, and nicotine, after lunch time, which can affect your body for as long as 8 hours. Also, try not to nap in the day, even if you feel like you need the sleep, since this will make falling asleep more difficult later. If you really can’t get through the day without a nap, limit it to 30 minutes, and don’t nap after 3pm. Additionally, try doing a calming activity, such as reading something light, taking a warm bath, or meditating, to relax your mind before you sleep. For more tips from our Medical co-author, including how to set up an optimum sleeping environment in your room, read on!

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