Lifestyle Changes You Should Make To Cope With Insomnia

By Varun Verma
2023-05-25,21:00 IST

Insomnia can be a frustrating and debilitating condition that affects both your physical and mental health. Making some lifestyle changes can help you cope with insomnia and improve your sleep quality. Here are seven lifestyle changes you should make to cope with insomnia.

Establish A Regular Sleep Schedule

Maintain a consistent sleep schedule by going to bed and waking up at the same time every day, including weekends. Doing so can assist in regulating your body's internal clock and enhancing the quality of your sleep.

Create A Relaxing Bedtime Routine

Establish a calming bedtime routine to help your body prepare for sleep. This may include reading a book, taking a warm bath, or practising relaxation techniques like deep breathing or meditation.

Avoid Stimulating Activities Before Bedtime

To prevent sleep disruption and have easy sleep, refrain from watching TV, using your phone or computer, or participating in any stimulating activities before bedtime.

Exercise Regularly

Incorporating regular exercise into your routine can be beneficial in improving the quality of your sleep and facilitating faster sleep onset.

Limit Caffeine And Alcohol Intake

Consuming caffeine and alcohol can negatively impact your sleep, hindering your ability to fall asleep. Try to limit your caffeine intake, especially in the afternoon and evening, and avoid alcohol before bedtime.

Create A Comfortable Sleep Environment

Ensure that your sleeping space is cool, dark, and quiet to promote a conducive sleeping environment. Invest in a comfortable mattress and pillows, and consider using blackout curtains to create a peaceful sleep environment.

Manage Stress And Anxiety

Stress and anxiety can make it harder to fall and stay asleep. Consider practising relaxation techniques like yoga, meditation, or deep breathing to help manage stress and anxiety.


It may take some time to see the benefits of these lifestyle changes, but making them a habit can help you cope with insomnia and improve the quality of your sleep over time.