Do you have trouble falling or staying asleep?

It's horrible, right? I know. I've been there.

Man lying in bed yelling

Years ago, during a particularly stressful time, I developed insomnia. It affected every aspect of my life — work, school, and family. Thankfully, I learned some helpful strategies to get better sleep.

Flaticon Icon

Learn to improve your sleep hygiene using these tools and techniques.


Where you sleep is just as important as how much you sleep.

Making a few changes to my bedroom really helped me fall asleep faster.

Young woman lying awake on fluffy cloud   Image by wayhomestudio on Freepik

Cool, Dark, Quiet

  • Keep your bedroom at a comfortable temperature. Aim for around 65℉/18.3℃.

  • Use blackout curtains to keep your room dark, or wear a sleep mask.

  • Reduce distracting noise by wearing earplugs or using a white noise machine.

No Screens Before Bed

This one can be tough — but it really does help.

Official looking man saying

Blue light emitted from electronics interferes with our bodies' ability to fall asleep.

That means at least 30 minutes before bed, step away from your laptop, turn off the TV, and put down your phone.

Flaticon Icon


Jo is having a really hard time falling asleep. After tossing and turning for 20 minutes, what should they do?

Learn to Relax

My insomnia was caused by anxiety. No matter how hard I tried, every night I couldn't stop my thoughts from racing.

Woman rising from bed banging the sides of her heads with her fists saying,

Meditating — guided meditation apps, specifically — really helped me learn to relax my mind and body.

Flaticon Icon

These apps are free, or offer a free introductory trial:

  • Calm

  • Headspace

  • Breethe

  • Insight Timer

  • Smiling Mind

  • UCLA Mindful

Time for Bed...

Now this one isn't always achievable, but as much as possible...

Go to sleep and wake up at the same time EVERY DAY!

Man checks time on watch and looks disappointed.

Weekends and weekdays. Holidays and workdays. Summer and winter. Going to sleep and waking at the same time will help you develop a consistent sleep rhythm.

Flaticon Icon

Take Action

Animated woman sleeping in bed and snoring

Now that you're armed with new knowledge and strategies, it's time to...


Your feedback matters to us.

This Byte helped me better understand the topic.

Get support to take action on this Byte