For years, I was struggling to get good sleep—either I’d have trouble falling asleep or I’d wake up in the middle of the night and just couldn’t get back to sleep. Now that I’m finally sleeping better, I want to share the steps I took to turn things around and how you can overcome sleeplessness too.
Not sleeping enough is one of the worst things ever. You’re tired but somehow you just can’t fall asleep, wake up in the middle of the night, or stay highly awake for hours.
And it’s not just that—it’s the feelings that come with it, like stressing over how you need to be productive at work tomorrow or just trying to survive the day, right?
Also, not sleeping well every now and then is totally normal. Life gets busy and stressful, so occasional sleepless nights happen to most of us. However, when it starts happening too often or several nights in a row, then it’s time to make some changes.
I realized I had to do something because it was happening way too often, and nothing I tried seemed to work. That’s when I started doing sleep therapy. It really helped me understand what was going on and actually fixed my sleep in the end.
Especially over the past six months, I experimented a lot, so I’ll give you all the advice that might help you try out yourself.
Though it still happens sometimes, rarely now, but I’ve learned to deal with it much better than I used to.
Disclaimer: I am not a doctor or psychologist; I’m sharing my experience only.
How to Overcome Sleeplessness
1. Don’t Sleep During The Day
The number one thing I learned in sleep therapy is that trying to “catch up” on sleep after a poor night isn’t the best strategy. As much as you want to make up for lost sleep, it’s actually not the smartest way to fix your sleep issues. Instead, what helped me was pushing through the day—staying awake and active, even when it’s tough.
Trust me, I know how hard it is, but it really works. I remember that after nights where I only slept 5 hours or less, I forced myself to stay awake every single day. And then, one night, I just fell asleep like a baby. This happened because my body stored up all the sleep it needed—what’s called “sleep rebound”.
1.1 Sleep Deprivation Therapy
In my sleep therapy, they also introduced the concept of “sleep deprivation therapy” — which involves limiting your bedtime to build enough sleep pressure so your body naturally falls asleep more easily.
I’ll give you an example: So, if you usually sleep around 6 hours but spend 9 hours in bed, that’s not helping. The idea isn’t just to limit your bedtime randomly — it’s to fix your schedule.
Start by setting your bedtime and wake-up time to match your actual sleep (so, about 6 hours). Stick to that every day, even if you’re tired. No naps. Over time, as your sleep gets better, you can gradually add more time in bed — but only when your sleep is consistent and solid.
The goal: Make your bed a sleep zone, not a place where you toss and turn all night. And honestly, since I’ve been going to sleep and waking up at the same time every day — yes, even on weekends — my sleep has drastically improved, and I sleep more efficiently.
2. Use Mantras If You Wake Up
I remember feeling super anxious and worried every time I woke up around 3 a.m. after only 4 hours of sleep — especially if it happened a few nights in a row. It would just make me even more nervous like I was about to freak out.
What I learned is that I had to calm myself down each time I woke up. That’s why I started saying things like, “It’s okay, everything is fine, you don’t need to worry.” Try to find your own mantra that soothes you.
It actually even helped me fall back asleep faster because, as I realized, when you try too hard to force yourself to sleep, it becomes harder. But if you let go and relax, sleep will come. It’s tough at first, but just stick with it and you’ll see results.
3. Sit Just With Yourself
What I recently found out is that my sleep got so much better since I do absolutely nothing 30 minutes before bed — literally nothing. Not even reading. Even if it’s my favorite romance novel, I stop reading about 30 minutes before I go to sleep.
Because, honestly, books stir things up in you—feelings of fear, anger, happiness—you name it. And for me, just sitting with myself for half an hour helps kind of “reset” my brain.
Instead, I sit with myself quietly for half an hour. Honestly, at first, it was pretty difficult, but it helps me kind of ‘downshift.’ I try not to think about anything and just be present and letting worries and thoughts wait until tomorrow.
Somehow, this makes me so calm and tired that I almost fall asleep on the spot (and I actually did). Then I go to bed and sleep like a baby.
Definitely give it a try and see if it helps you too.
4. Journal
If something is weighing on you and you don’t face it before bed, chances are you’ll either wake up in the middle of the night or just can’t fall asleep because you’re overthinking. Instead, try journaling all those thoughts before you go to sleep.
Write down everything—that way, you get it out of your head. Then tell yourself that your problems, worries, or whatever it is can wait until tomorrow and that you definitely deserve to rest now.
This really helped me, and I hope it will help you too. You’ll feel so much lighter you feel once you put it all on paper and permit yourself to just rest.
5. No Screens Two Hours Before Bedtime
I know you’ve probably heard this lots of times, but it really does make a difference. Cutting out screens at least two hours before bed can seriously improve your sleep quality.
The blue light from phones, tablets, and computers messes with your melatonin production, making it harder to fall asleep.
Not only that but just like with books, social media can stir up all kinds of emotions, and I find, mostly not the good ones. It can trigger stress, anxiety, jealousy, or frustration, which all make it harder to relax and drift off.
Also, if two hours feels like too much all at once, start slow. Try switching off 30 minutes before bed first, then gradually work your way up to an hour, then two. Trust me, easing into it makes it easier to stick with and really helps improve your sleep.
6. Avoid Heavy Meals
I used to eat and drink right before bed, and I always slept like crap. I never realized that could be one of the reasons for my poor sleep.
Sleep therapy taught me that it’s best to avoid heavy meals and drink at least two hours before bedtime — the longer, the better. For me, I found that about two and a half hours works best because if I go longer, I wake up hungry in the middle of the night.
You really need to experiment and see what works for you. And before I forget, let me tell you why — the reason is that your digestive system is still active if you eat too close to bedtime, which can disturb your sleep.
So, if you eat several hours before bed, you’ll give your body enough time to digest properly, and you’re likely to experience fewer sleep disturbances.
7. Good Bed Hygiene
Just as having a good nighttime routine is important, so is maintaining good bed hygiene. Ideally, your room should be absolutely dark. I know that’s not possible for everyone, but a sleep mask can really help. Personally, I use a 3D sleep mask, and it’s been a game changer!
Keeping your room cool is equally important because a lower temperature helps your body reach the optimal state for restful sleep. Studies suggest that a room temperature around 60-67°F (15-19°C) is ideal for most people.
Lastly, I know from personal experience that I wake easily with even small noises, so I rely on earplugs, and honestly, I can’t live without them now. They really help me sleep through the night most nights.
8. Stay Active
Exercise is obviously important for our overall health — I don’t think I need to mention that! But it’s also good for your sleep. It signals to your body to stay awake temporarily, and then about 30 to 90 minutes later, your body temperature drops, which makes you feel sleepy.
That said, timing really matters. You’ve got to figure out what works for you. For me, working out right before bed totally messes with my sleep, but for some of you, it might be fine.
Experts suggest trying to work out at least 2 hours before you go to sleep because the energizing effects can interfere with falling asleep if done too late.
9. Forget About The “Right Amount of Sleep”
Of course, sleeping just 4-5 hours every day isn’t healthy. But I always had this idea in my head (and you may, too) that I had to get at least 8 hours of sleep. And every minute I slept less than that (which I know is an exaggeration), I’d feel like my sleep wasn’t productive and that my day was doomed to be bad
But I was proven wrong many times. There are days — and still are — when I only sleep 6 hours, but I still feel totally fine and energetic. Because I let go of the notion that I needed 8 hours every single night.
That mindset shift was actually something I learned in the sleep therapy course I took, and it really helped me see sleep in a different way.
To Sum it Up: How to Overcome Sleeplessness Naturally
- Don’t take any naps and push through the day until your body builds up enough sleep pressure and tries to get the missed sleep back.
- Only use your bed for sleeping so your body only associates it with rest.
- Have a healthy bed routine: keep your room dark, noise-free, and cold.
- Journal to clear your mind from thoughts that might keep you awake or wake you up during the night.
- Have a mantra to say to yourself when you wake up and start feeling anxious.
- Limit heavy meals before bed so your body can digest properly and not wake you up hungry or uncomfortable.
- Stay active and move your body for better sleep.
- Sit with yourself for thirty minutes before bed to wind down completely.
- Forget about the perfect amount of sleep — know that you can conquer your day even on six hours of sleep, so don’t panic if you don’t hit that 8-hour mark every night.
Now, we’ve reached the end of how to overcome sleeplessness, and I really hope these tips help you finally sleep well again. Most of it comes down to establishing a healthy routine — and that starts waaaay before bedtime.
Try out some of these tips, but don’t feel like you have to implement everything all at once. Choose what works for you and make it sustainable. Focus on slowly building habits that will help you enjoy better sleep in the long run.
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