Five ‘sleep hygiene’ practices that do more harm than good for insomnia

We all know how much better we feel after a good night’s sleep. Science backs this up: high-quality sleep boosts cardiovascular health, immune function, brain health and emotional wellbeing. Unsurprisingly, many people are keen to improve their sleep – and “sleep hygiene” has become a go-to strategy.

Sleep hygiene refers to the habits and environmental factors that promote good sleep, such as keeping a regular bedtime, avoiding screens before bed, and cutting back on caffeine. These are sensible tips for healthy sleepers. But for people with insomnia, some sleep hygiene practices can backfire – reinforcing sleeplessness rather than resolving it.

As a sleep therapist, I’ve seen how good intentions can sometimes make things worse. Here are five common sleep hygiene strategies that may do more harm than good for people struggling with insomnia.

1. Spending more time in bed

When sleep isn’t coming easily, it’s tempting to go to bed earlier or lie in later, hoping to “catch up”. But this strategy often backfires. The more time you spend in bed awake, the more you weaken the mental association between bed and sleep – and strengthen the link between bed and frustration.

Instead, try restricting your time in bed. Go to bed a little later and wake up at the same time each...

Read more