See How to Overcome Insomnia with Small Daily Changes

If insomnia is already part of your routine, don’t worry! There are some solutions!

Are you there, staring at the ceiling for the third night in a row? We know exactly what you’re going through.

Insomnia is not just “not being able to sleep,” it affects our body, our mood, and even our willingness to face the day.

That old and interesting practice of counting sheep may no longer be helping you!

But know that there are small actions that can make a difference in your routine and help you relax!

There is no magic formula, nor a promise to sleep 8 hours on the first try. But there is a path. And, most importantly, there is the power of a well-cared routine, the right environment, and habits that send a clear message to your brain: “now it’s time to rest”.

In this article, we share tips to help you get a good night’s sleep! And who knows, maybe these suggestions will help you find the sleep button you’ve been looking for. We hope so!

1. Main Causes of Insomnia: Identify What Keeps You Awake

Before changing anything, we need to understand where the problem comes from.

Insomnia can have different causes in each person. It can be linked to something physical, emotional, or even our most automatic habits.

• Stress and anxiety are the top culprits in disappearance sleep, that looping of thoughts that won’t turn off.
• Excessive use of screens (cell phone, tablet…) before bed interrupts melatonin production.
• Consumption of caffeine at inappropriate times can be more impactful than it seems.
• Noisy, cluttered, or overly bright environments harm sleep quality.
• Some health problems are also situations that are directly linked to insomnia.

Identifying these causes is like turning on the light in a dark room, we start to see the way.

2.Adopt healthy habits to improve your routine

Believe me: some small routine changes have a huge impact at bedtime.

You can test it little by little, until your body starts to notice the difference!

• Create fixed schedules: Having a set time to sleep and wake up, including on weekends, helps the body understand when it’s time to rest. This regularity adjusts the biological clock and makes natural sleep easier, without effort.
• Avoid long naps: Long naps during the day, especially late in the afternoon, can interfere with nighttime sleep. If you need to rest, prefer short naps, up to 30 minutes, and before 3 p.m.
• Turn off screens: The blue light from phones, TVs, and computers interferes with the production of melatonin, the sleep hormone. Try to disconnect at least one hour before bedtime. The digital world can wait; your rest cannot!
• Include some light exercise: Moving your body during the day contributes to deeper sleep at night. A walk, stretching, or yoga already makes a difference. Just avoid intense workouts near bedtime, as they can make your body more alert.

Sounds simple? It is. But the impact is real. The brain understands the signals you send.

3. Relaxation Strategies to Use Before Sleeping

Trying to “force” sleep doesn’t work. But relaxing the body and mind helps a lot!

Meditation Exercises to relax (Google Source)

• Try the 4-7-8 breathing technique: inhale for 4 seconds, hold for 7, and exhale in 8. It feels like magic (and almost is).
• Do a guided meditation, there are many good audios in apps, YouTube, and even Spotify.
• Listen to nature sounds, rain, or soft instrumental music.
• Write a nighttime journal: unload your thoughts before lying down.

Sometimes, all your body needs is a moment without pressure, just breathing and silence.

4. Foods and Drinks That Influence Sleep

What you eat (and when you eat) can directly affect sleep quality.

• Caffeine and sodas? Only until early afternoon, to be safe.
• Heavy meals before bed require slow digestion. Your body works while you try to relax.
• Helpful foods: banana, oats, warm milk, almonds, and calming teas like chamomile and fennel.

Very useful tip: Preparing that hot tea before bed can really help you relax!

5. Turn Your Bedroom Into a Sleep Ideal Environment

Your bedroom doesn’t have to be magazine-perfect, but it needs to be a place that welcomes you.

Pleasant environment to rest (Google Source)

• Reduce light: use blackout curtains or an eye mask. That mask, believe me, it helps a lot!
• Silence and comfort: earplugs, a good mattress, and a suitable pillow.
• Keep a comfortable temperature (not too hot, not too cold).
• Avoid turning your bed into an office or TV room. Reserve that space for rest.

Creating this little corner sends a message to your brain: “this is the place to switch off”.

6. Common Symptoms of Insomnia and When to Seek Professional Help

Not every bad night’s sleep is a clinical case, but it’s good to stay alert.

The most common symptoms of persistent insomnia are:

• Taking more than 30 minutes to fall asleep several nights in a row.
• Losing sleep in the middle of the night and not being able to get back to sleep.
• Constant feelings of fatigue, irritability, and lack of concentration throughout the day.

If this is affecting your quality of life, seeking medical help is essential. Psychologists and sleep doctors have effective techniques and treatments.

7. Myths and Truths About Insomnia

There is a lot of information out there… but not everything is true. Let’s clarify?

• “It’s normal to sleep poorly every day” — It’s not. And you deserve good rest.
• “Taking a little pill solves everything” — It may help temporarily but doesn’t treat the cause.
• “Only people with serious problems go through this” — Know that anyone can experience bouts of insomnia. And that doesn’t mean you’re weak.
• “Nothing works for me” — Maybe you haven’t found what works for you yet. But it does work.

Sleeping well is a right, not a privilege.

Conclusion

Well, if you’ve made it this far, you’ve already taken a big step: you sought information, identified with it, maybe even smiled at some phrase, and that already changes everything.

Overcoming insomnia isn’t a sprint, it’s a walk made of small adjustments, day by day.

Don’t be so hard on yourself, don’t get discouraged if one tip doesn’t work. The important thing is to keep trying with care, patience, and sleep arriving little by little.

And if you want to continue this wellness journey, take a look at the other content I’ve prepared here. There’s a lot of good stuff waiting for you.