Sleep like a baby

Trouble-shooting sleep hygiene

This is a post about how to sleep like a baby.

Jk, babies honestly don't sleep great and this won't exactly be a how-to either.

If you have ever struggled with insomnia, it's very likely that you've come across the concept of sleep hygiene. Sleep hygiene is basically setting up yourself and your environment for sleep success.

A lot of it is common wisdom. No screens for at least 30 minutes before bed. Bedroom is only for sleep and sex. Limit caffeine. Exercise in the morning. Keep it dark. Keep it quiet. Also white noise. If it's too dark maybe you need sunlight to wake up. Exercise at night if it wears you out. Wait, what?

Yes, even the most common recommendations can start to contradict themselves.

And then you have people like me who fall asleep immediately when laid horizontal watching TV, but wake up at 3am unable to get back to sleep even after I keep it dark and stay in bed for a little while but not too long and then try a boring chore before trying to sleep again.

I have struggled with insomnia for years and the most helpful thing an OT every told me was "Okay, let's forget what you learned about inducing sleep in *most* people and instead just focus on you."

My sleep hygiene means I keep a towel by my backyard door because swinging helps my insomnia but I live in Seattle where it rains a lot and I don't wanna get my butt wet.

If you're a chronic sleep sufferer... I'm sorry. I told you this wasn't really a how-to. But I encourage you not to assume all conventional knowledge applies to you as an individual. You may need to get more creative.

What helps you sleep?