Getting a good night’s sleep is essential for both physical and mental health.
Restorative sleep strengthens immunity, improves memory and concentration, and lowers the risk of chronic disease.
It is no surprise that so many people search for advice on how to improve their sleep, often following well-known “good habits” such as avoiding screens, keeping a strict bedtime, or eliminating caffeine.
While these strategies may benefit healthy sleepers, sleep experts caution that for those struggling with insomnia, rigid rules can actually make the problem worse.
One common misstep is spending extra time in bed to make up for lost sleep.
Although it seems logical, this practice often backfires by weakening the mental connection between bed and sleep.
Over time, the bed becomes associated with frustration rather than rest, which fuels more wakefulness.
Another misunderstood habit is the strict avoidance of screens.
Blue light can suppress melatonin, but banning all screen use can leave people alone with racing thoughts.
Gentle activities such as listening to a podcast, reading in night mode, or watching something calming can help distract the mind and ease the transition to sleep.
Caffeine is also more nuanced than it is often portrayed.
While it makes sense to avoid coffee late in the day, total elimination is unnecessary for most people.
A morning cup can support alertness and even help regulate the body’s circadian rhythm.
What matters is timing and individual sensitivity, not universal restriction.
This misunderstanding highlights how easily people can become anxious about following rules, which in turn worsens sleep.
The rise of sleep-tracking devices and products has added to the problem.
The global sleep economy now exceeds half a trillion dollars, but experts warn that obsessing over sleep metrics can trigger “orthosomnia,” a form of anxiety caused by trying too hard to sleep.
Sleep is an automatic biological process, and efforts to control it too rigidly often backfire.
Sometimes the healthiest choice is to lower expectations and let the body regulate itself naturally.
The biggest misconception is that insomnia can be solved through perfect habits alone.
In reality, persistent sleep difficulties often require structured treatment.
Cognitive Behavioral Therapy for Insomnia, known as CBT-I, is considered the gold-standard approach.
It helps people change negative thought patterns about sleep, reduce anxiety at bedtime, and reset the sleep–wake cycle.
In some cases, medical therapies such as orexin-blocking medications can also play a role in restoring balance.
For many, the key is recognizing that sleep is flexible and personal.
It changes with age, stress, parenting, health conditions, and life demands.
Accepting this natural variability can reduce frustration and open the way for realistic, sustainable solutions.
As research continues, one truth remains clear: good sleep is not about rigid rules or quick fixes.
It is about balance, patience, and the willingness to seek evidence-based approaches when habits alone are not enough.