Do you ever find yourself in bed scrolling through Instagram, and before you know it an hour has passed?
After that first hour, you probably find yourself worrying about what time you’ll fall asleep — which then creates more anxiety, which makes it even harder to fall asleep.
If this cycle feels familiar, learning how to sleep better through improved sleep hygiene might be exactly what you need.
What Is Sleep Hygiene and Why Does It Matter?
According to the Centers for Disease Control and Prevention, things like insomnia, sleep apnea, and restless leg syndrome can significantly impact sleep quality — affecting concentration, energy levels, and mental health.
The CDC defines sleep hygiene as “a series of steps to set up proper sleep habits.” And the research is clear: not getting enough sleep leads to real physical consequences, including:
- High blood pressure
- A weakened immune system
- Increased risk of heart disease
- Low sex drive
Those effects don’t even account for the emotional and cognitive toll that poor sleep takes over time.
How to Sleep Better: 7 Practical Strategies
Learning how to sleep better doesn’t have to be complicated. Small, consistent changes to your daily habits can make a significant difference. Here are seven strategies that actually work:
Stick to a Consistent Sleep Schedule. Go to bed and wake up at the same time every day — yes, even on weekends. Consistency helps regulate your body’s internal clock, making it easier to fall asleep and wake up naturally.
Avoid Naps. While napping might seem tempting after a rough night, it can interfere with your ability to fall asleep at bedtime. Limit naps, especially late in the day.
Develop an Evening Routine. A calming pre-bedtime ritual — reading, a warm bath, gentle stretching — signals to your body that it’s time to wind down. Sleep hygiene is really about training your body and mind to shift into rest mode.
Limit Screen Time Before Bed. The blue light from phones and TVs suppresses melatonin, the hormone that regulates sleep. Try putting devices away 30-60 minutes before bed, or use night mode if you need to stay connected.
Create a Sleep-Friendly Environment. Keep your bedroom cool, dark, and quiet. Invest in blackout curtains, a comfortable mattress, and whatever else helps your space feel like a true place of rest.
Reserve the Bed for Sleep and Intimacy. Avoid working, eating, or watching TV in bed. When your brain associates your bed only with sleep, falling asleep starts to feel more natural.
Be Mindful of Diet and Exercise. Avoid caffeine and alcohol close to bedtime — both can disrupt your sleep cycle even if they don’t feel like they do. Exercise regularly, but earlier in the day. Physical activity is one of the most effective ways to improve sleep quality over time.
Relaxation Techniques That Help You Sleep
Sometimes the body is ready for sleep but the mind isn’t. If you find yourself lying awake with racing thoughts, these relaxation techniques can help:
Breathing Exercises. The 4-7-8 technique is simple and effective: inhale for 4 seconds, hold for 7, exhale slowly for 8. This activates your parasympathetic nervous system and helps ease anxiety before sleep.
Mindfulness and Meditation. Even five minutes of guided meditation before bed can meaningfully improve sleep quality by reducing stress and quieting an overactive mind.
Progressive Muscle Relaxation. Slowly tense and release each muscle group from your feet up. This releases physical tension in the body and signals that it’s time for rest.
When Poor Sleep Is Connected to Anxiety or Burnout
If you’ve tried improving your sleep hygiene and still can’t fall asleep or stay asleep, it may be worth looking deeper.
Anxiety and burnout are two of the most common reasons people struggle to sleep — even when they’re doing everything “right.” When your nervous system is in a chronic state of stress, knowing how to sleep better isn’t always enough on its own.
At Lincoln Park Therapy Group, we understand how deeply sleep and mental health are connected. If you’re struggling with sleep, anxiety, or burnout, our therapists are here to help.
You can schedule an appointment using our online scheduler or by emailing us at appointments@lincolnparktherapygroup.com.
Nicolle Osequeda, LMFT, is the founder of Lincoln Park Therapy Group, specializing in anxiety, depression, and relationship counseling in Chicago. As a Certified Daring Way™ Facilitator, she incorporates Dr. Brené Brown’s research into her therapy. Nicolle holds a Master’s in Counseling Psychology from the University of San Francisco and is a Licensed Marriage & Family Therapist in Illinois and California. She is a Clinical Fellow of AAMFT, a member of IAMFT, and the Financial Therapy Association. Nicolle has Gottman Method training and has taught at DePaul University, dedicated to helping individuals and couples achieve meaningful change. 
