Dr. Diane McIntosh, psychiatrist, co-founder of RapidsHealth, shares these tips:
Most of us know what it feels like to have the occasional rough night of sleep. Maybe a noisy neighbour kept you up, or you stayed up late finishing a show you love. A poor night’s sleep once in a while is frustrating, but manageable.
But for the millions of people living with chronic insomnia, it’s a very different story. Night after night, they lie awake, exhausted, frustrated, and bracing themselves for another difficult day ahead. Insomnia can affect every aspect of life: mood, energy, concentration, productivity, and even physical health.
Today, I want to share my top five “sleep hygiene” habits that can support healthier sleep. They won’t solve chronic insomnia on their own, but they are essential ingredients for better rest.
1. Avoid caffeine after noon—and skip the alcohol at night
Caffeine lingers in your system far longer than you think, and even small amounts can interfere with sleep. And while alcohol may help you fall asleep faster, it dramatically disrupts normal sleep cycles, causing light and fragmented sleep. It’s one of the biggest enemies of restorative rest.
2. Create the right sleep environment
Aim for a cool, dark, quiet room. And as much as we adore them, pets rarely make ideal bed partners.
3. Power down your screens an hour before bed
Phones, laptops, and televisions stimulate the brain and keep it alert. Turn off notifications and give your mind a chance to slow down before you climb into bed.
4. If you can’t sleep, get out of bed
This is hard, but helpful. Lying awake in bed teaches your brain to associate the bedroom with wakefulness. Instead, get up, keep the lights low, and read something boring. Avoid TVs, snacks, and bright screens. Once you feel sleepy again, return to bed.
This is hard, but helpful. Lying awake in bed teaches your brain to associate the bedroom with wakefulness. Instead, get up, keep the lights low, and read something boring. Avoid TVs, snacks, and bright screens. Once you feel sleepy again, return to bed.
5. Try a mentally “boring” distraction
My personal favourite? Alphabetize the U.S. states in your head. I rarely get past Delaware. Anything low-stimulation works: recounting a dull movie plot or naming countries alphabetically. These quiet tasks interrupt racing thoughts.
When Healthy Sleep Habits Aren’t Enough
These strategies are excellent starting points, but they don’t always solve chronic insomnia, especially when the root cause is anxiety, depression, PTSD, chronic stress, or other health issues. When sleeplessness becomes long-term and begins to affect mood, concentration, and overall functioning, it’s a sign that additional support may be helpful.
Support and Solutions Are Within Reach
If sleep has become a nightly battle, please know there are solutions and you deserve to feel rested and well.
For a deeper conversation about insomnia, visit Dr. Diane McIntosh’s site to explore the PSYCHEDUP episode where a guest shares their experience and Dr. Randy Mackoff and Dr. Diane McIntosh discuss why insomnia occurs and what can help.