If you’re struggling to sleep well at night, chances are you might have insomnia. Insomnia is a common sleep problem when you have difficulty falling asleep, staying asleep, and sleeping again once you wake up at night. It can range from mild to severe; however, it is treatable. Lifestyle changes play a key role in managing it. In this article, you’ll learn about the 8 effective lifestyle changes to improve insomnia. Visit the best Mental Health Clinic in Brooklyn at Doral Health & Wellness or log on to Behavioral Health – Doral Health & Wellness NY for a consultation.

8 Lifestyle changes to improve insomnia

Struggling with restless nights or frequent awakenings? You’re not alone. Many people find it difficult to achieve consistent, restorative sleep due to daily habits, stress, or environmental factors. Fortunately, there are several lifestyle adjustments that can support better rest, promote a more balanced sleep cycle, and leave you feeling refreshed each morning. Let’s explore some of the most effective strategies backed by science.

1. Boost Your Daytime Light Exposure

Your body’s internal clock, known as the circadian rhythm, is deeply influenced by natural light. Getting more sunlight during the day helps reinforce this rhythm, signaling to your brain when to stay alert and when it’s time to wind down. In fact, a small study from 2022 confirmed that exposure to bright light during the day can lead to longer and more restful sleep at night.

If you work indoors or live in a region with limited daylight—especially during winter—try to spend at least 20 to 30 minutes outside in the morning or early afternoon. If this isn’t feasible, consider using a light therapy box or daylight-simulating bulbs to mimic the effects of sunlight. A 2017 study involving over 100 office workers showed that morning exposure to bright light helped them fall asleep faster and improved overall sleep quality.

2. Limit Blue Light Exposure in the Evening

Just as bright light during the day supports wakefulness, light exposure at night can disrupt your natural rhythm. Blue light, in particular—the kind emitted by screens and electronic devices—is especially problematic because it suppresses melatonin, the hormone that signals your body it’s time to sleep.

To combat this, try wearing blue light-blocking glasses in the evening or enable the night mode on your devices. Ideally, turn off TVs, smartphones, and laptops at least an hour before bed. This small habit can signal your brain that it’s time to unwind and make it easier to fall asleep naturally.

3. Create a Sleep-Friendly Environment

The space where you sleep can significantly impact how well you rest. A bedroom that promotes relaxation can make a world of difference. Here’s how to optimize your environment:

• Cool: Maintain a room temperature that’s comfortably cool—around 65°F (18°C) is considered ideal. Use breathable bedding and layer blankets so you can adjust as needed.
• Comfortable: Your mattress and pillow should support your body well without being too soft or too firm. Prioritize comfort to minimize tossing and turning.
• Dark: Eliminate artificial light sources from your room. Blackout curtains can help block outdoor lights, and sleep masks are a great solution if you can’t control lighting completely.
• Quiet: Noise can interfere with your ability to fall or stay asleep. If silence isn’t an option, try using earplugs or a white noise machine to drown out disruptions.

4. Be Mindful of Caffeine Consumption

Caffeine is a popular stimulant known for boosting energy and focus—but its stimulating effects can linger much longer than many people realize. Even a single dose in the late afternoon may reduce your total sleep time and disrupt the quality of your rest.

A 2023 research review found that consuming caffeine too close to bedtime can delay your ability to fall asleep by up to 45 minutes and lower sleep efficiency by 7%. To avoid these effects, avoid caffeine at least 8 hours before going to bed. For supplements or higher doses, even more buffer time—up to 13 hours—may be necessary. If you enjoy the taste of coffee in the evening, opt for a decaffeinated version instead.

5. Incorporate Regular Physical Activity

Exercise is one of the most reliable ways to enhance both physical health and sleep quality. Engaging in regular activity can help you fall asleep faster, sleep more deeply, and wake up feeling more energized.

However, the timing of your workouts matters. Exercising late in the evening might raise adrenaline and body temperature, making it harder to relax. That said, everyone is different—some people find evening workouts don’t affect them. Aim for at least 150 minutes of moderate aerobic activity per week, as recommended by public health guidelines. Gentle morning routines like yoga or tai chi can also help reduce stress and ease you into a better rhythm.

6. Follow a Balanced, Nutrient-Rich Diet

What you eat can influence how well you sleep. Diets rich in fiber—such as those with fruits, vegetables, legumes, whole grains, and healthy fats from fish—are associated with more restful nights. On the other hand, eating too much sugar or saturated fat has been linked to more disrupted and lighter sleep.

Try to reduce your intake of processed foods, refined carbohydrates, and sugary beverages. These can cause energy spikes followed by crashes, disrupting your body’s natural rhythms. Choosing wholesome, nutrient-dense foods supports both general health and better rest.

7. Avoid Late Meals and Beverages

Late-night eating can trigger indigestion, increase energy levels, and prevent your body from winding down. Similarly, drinking large quantities of fluids before bed can lead to frequent trips to the bathroom and fragmented sleep.

To minimize these disruptions:

• Finish your last meal at least 2–3 hours before bedtime.
• Opt for light snacks if you’re hungry later—preferably low-carb and easy to digest.
• Limit fluid intake in the evening, and use the restroom before getting into bed to reduce nighttime awakenings.

8. Use Supplements Wisely

Some people turn to supplements when lifestyle changes alone aren’t enough. Melatonin, a naturally occurring hormone that regulates sleep-wake cycles, is among the most commonly used aids. When used correctly, it may help shorten the time it takes to fall asleep and promote a deeper state of rest.

Doses typically range from 0.1 mg to 10 mg, taken 30 minutes to 2 hours before bedtime. It’s best to start with the lowest dose and consult with a healthcare provider before beginning any supplement, especially in children or if you’re already on other medications.

Other supplements that may support better rest include:

• Magnesium – promotes relaxation and muscle recovery
• Zinc – supports immune function and neurotransmitter balance
• Omega-3 fatty acids – reduce inflammation and may influence serotonin
• Nitrates (from leafy greens or beetroot) – may support vascular function and relaxation
• Resveratrol – a plant compound that may have calming effects

Keep in mind that these work best when combined with healthy sleep habits, and not as a replacement for them. If you decide to try supplements, introduce them one at a time to monitor how your body reacts and avoid unwanted side effects. have a deficiency or if they’re recommended by your doctor. They are useful when combined with other methods. Try one supplement at a time to know whether it causes any side effects.

Final Thoughts

Improving your sleep doesn’t always require drastic changes—often, it’s about adjusting small, daily habits that support your body’s natural rhythms. By being more intentional about light exposure, food and drink choices, your sleep environment, and daily movement, you can gradually train your body and mind to rest more effectively.

Good sleep is not a luxury—it’s a fundamental pillar of physical and mental health. By adopting these evidence-based practices, you can start building better nights and brighter days ahead.

Need help with insomnia or other sleep problems? Visit our behavioral health clinic in Brownville to get professional medical help. Call us to book your appointment now!!!! Visit our mental health clinic in Brooklyn, to get professional help and guidance on how to manage your problem. Call us on +1-718-367-2555 to get a consultation. If you need help learning coping methods, register your information and make direct contact with our doctors and psychiatrists to learn those methods, log on to www.doralhw.org. Visit us at 1797 Pitkin Avenue, Brooklyn, NY 11212.