Ever find yourself lying awake at 2 am, knowing you have to wake up early for work, but no matter what you try, sleep just won’t come?
You’re not alone — about one in three adults experience insomnia in the UK.
But what if there were six simple habits you could easily incorporate into your daily routine to help fend off insomnia and improve your sleep quality?
An expert has revealed the six easy things you can do during the day that can drastically enhance your sleep quality when night comes.
Psychotherapist and sleep expert Heather Darwall-Smith said: “We often think of sleep problems as something that starts when we get into bed, but in reality, how we live during the day plays a huge role in how well we sleep at night.
“If you’re lying awake at 3am staring at the ceiling, trying to will yourself into sleep, stop fighting. Sleep isn’t something you can force.”
The sleep expert suggested that instead of obsessing over better sleep, focus on living your day in a way that promotes natural, restful sleep.
Get up at the same time every day
Darwall-Smith explained that maintaining a consistent wake-up time, even on weekends, is crucial for regulating your body clock and ensuring better sleep quality.
Start the day mindfully
She advised exposing yourself to daylight early in the morning and avoiding the urge to make up for lost sleep, as these habits reinforce your circadian rhythm and help build proper sleep pressure by evening.
Give your brain a break
To avoid cognitive overload at bedtime and help you sleep better, take real breaks during the day to let your mind wander, such as daydreaming, taking a walk without your phone, or creating ‘mental off-ramps’ like dimming the lights, reading, stretching, or listening to something soothing.
Make day different to night
Creating a clear contrast between wakefulness and rest is essential for good sleep, so she advises standing up every hour, walking or moving during phone calls and meetings, even if it’s just small movements.
Acknowledge unprocessed emotions
If you’re feeling emotionally or physically unsettled, acknowledge what’s making you uneasy and use deep breathing, weighted blankets, and grounding exercises, along with a calming bedtime ritual like a warm drink and dim lighting, to help your body relax and prioritise sleep.
Don’t chase sleep
Desperately trying to fall asleep can become a vicious cycle, so focus on living your waking hours in a way that invites natural rest instead of hyper-focusing on your bedtime routine or sleep tracker.
Darwall-Smith advised seeking help from a professional if you’re still struggling with sleep despite making changes, as it could mean you have a sleep disorder.
