Struggling to catch those elusive Z’s? Insomnia can feel like a frustrating game of hide-and-seek with sleep. But fear not—there are clever ways to calm your mind and body, setting the stage for restful nights. Ready to discover your new bedtime routine?

1. Ditch the Doomscrolling Before Bed

Admit it—you’ve been scrolling through memes or stalking old high school acquaintances before sleep. Your phone’s blue light is sabotaging your brain. Swap the screen for a good book or soothing tunes. The internet will still be there in the morning.

2. Turn Your Bedroom Into a Sleep Haven

If your room looks more like a storage closet than a sanctuary, it’s time for a makeover. Declutter, dim the lights, and invest in comfy bedding. Add calming scents like lavender to create the ultimate relaxation zone.

3. Break Up With Late-Night Caffeine

That 5 PM espresso shot? It’s haunting your sleep schedule. Caffeine lingers in your system longer than you’d think. Trade your evening coffee for chamomile tea, and let tranquility steep into your night.

4. Master the Art of Routine

Consistency is key. Going to bed and waking up at the same time daily—yes, even on weekends—helps train your internal clock. It’s like teaching your body when to wind down and when to perk up.

5. Breathe Your Way to Blissful Sleep

Feel too wired to snooze? Try the 4-7-8 breathing method: inhale for 4 seconds, hold for 7, and exhale for 8. It’s like pressing a reset button on your nervous system.

6. Write Away Nighttime Worries

Can’t turn off your brain? Keep a journal beside your bed to offload your thoughts. Writing them down gives your mind permission to let go and unwind.