Trouble Sleeping? Try These Six Things

As a therapist, I hear about sleep struggles all the time. Many of my clients come into sessions feeling exhausted, wired but tired, or wide awake at 3 a.m. despite being desperately in need of rest.

Sleep issues often show up alongside stress, anxiety, burnout, and big life transitions. And while there’s no one-size-fits-all solution, there are a few consistent patterns and habits that seem to help many of the people I work with.

If you’re having trouble sleeping, here are six recommended changes that can help support more restful nights and easier mornings.

1. Check Your Caffeine Intake

One of the first things I ask when someone mentions poor sleep is: When was your last cup of coffee or tea?

Caffeine can stay in your system for hours, and even if you fall asleep, it may disrupt deeper stages of rest. Many clients are surprised to find that their 10 a.m. (yes, I said 10 a.m.!) latte is affecting their 11 p.m. bedtime.

Try this: Cut off caffeine by mid-morning, and notice how your body responds. Switching to herbal tea in the evenings can be a helpful ritual, too.

2. Reduce Screen Time Before Bed

I often remind clients that our circadian rhythm (our natural sleep-wake cycle) is very sensitive to light, especially the blue light from phones, TVs, and laptops. It confuses the brain into thinking it’s still daytime, making it harder to feel tired.

Try this: Shut down screens at least 60 minutes before bed. Instead, try something that supports relaxation, like reading, gentle stretching, or even dim lighting and soft music to signal your body it’s time to wind down.

3. Build a Consistent Sleep Routine

Your body loves rhythm and routine. A lot of my clients sleep better when they go to bed and wake up at roughly the same time every day. Yes, even on weekends. This helps regulate the circadian rhythm and improves sleep quality over time.

Try this: Start by setting a consistent wake-up time (even if bedtime isn’t perfect yet), and anchor your morning with a bit of light, movement, or fresh air. Your bedtime will likely follow suit naturally.

4. Walk It Out (Gently)

Exercise is important, but I often caution clients against intense workouts too close to bedtime, which can be too stimulating. Instead, I suggest gentle evening walks as a way to release energy, clear the mind, and support the body in transitioning to rest.

Try this: Even a 10-20 minute walk after dinner can help calm the nervous system and support digestion before bed.

5. Incorporate Mindfulness Practices

So many people lie in bed replaying conversations, worrying about tomorrow, or feeling overwhelmed by the state of the world. I often work with clients to develop simple mindfulness practices they can use at night to quiet their minds and connect to their bodies.

Try this: Try journaling for 5 minutes, using a breathing exercise, or listening to a guided meditation before bed. It doesn’t need to be long or perfect, just something to help you shift gears.

6. Rethink Your Diet

I sometimes explore food and nutrition with clients, especially when they report feeling restless, waking up frequently, or struggling to fall asleep after late meals. Diet plays a bigger role in sleep than most people realize.

Try this: Take note of how much sugar, refined carbs, and late-night snacking you’re doing. Focus on balanced meals throughout the day with whole foods, protein, and healthy fats to keep blood sugar stable into the evening.

Final Thoughts

Sleep issues are complex, and they often reflect deeper emotional, physical, or lifestyle patterns. If you’re struggling with sleep, you’re not alone! There are things you can do to support your body and mind.

These six strategies are a great place to start, but if you find that sleep troubles persist, it may be helpful to work with a therapist or healthcare provider. We can explore what’s keeping your system activated, whether that’s anxiety, trauma, burnout, or something else entirely.

You deserve rest, not just to function, but to feel whole, grounded, and well.