3 Ways I Improved My Insomnia (Personal Experience)

For over two years, I tossed and turned until 3–4 a.m. before finally falling asleep. I didn’t go to a hospital and just tried various things; here are three methods that worked for me. This is purely my personal experience, and if your case is severe, I strongly recommend seeing a doctor.

1. I fixed my wake-up time. Trying to match the time I fell asleep failed, but once I matched my wake-up time, sleep came naturally after a few weeks. Even on weekends, I slept in for at most an hour.

2. I didn’t look at my phone in bed at all. The first few days were really tough, but once the idea that bed = a place to sleep took hold, the speed at which I fell asleep changed dramatically.

3. I cut off caffeine after 6 p.m. Coffee only until 2 p.m., and water or decaf after that.

The effects started showing around four weeks in. Now I fall asleep within 20 minutes of lying down, and I rarely wake up in the middle of the night. In the end, I think the biggest factor was “consistency.”