Sleep Hygiene: What Is It and Why Isn’t It Working?
- Aidan
- Aug 11
- 4 min read
Updated: Sep 1
Sleep Hygiene Not Working? Discover Effective Alternatives
If you're anything like me and have struggled with insomnia—whether due to shift work, stress, or other causes—you've probably heard of sleep hygiene. You might have even tried it. If you're still reading this, chances are it didn’t quite work for you.
So, why is sleep hygiene still the go-to advice from GPs and NHS guidelines? Let’s unpack what sleep hygiene actually is, why it often falls short, and how you can approach it more effectively or move beyond it when needed.
What Is Sleep Hygiene, Really?
Sleep hygiene refers to a set of daily habits and environmental factors designed to promote better sleep. It includes practices like reducing caffeine, maintaining a consistent bedtime, limiting screen time, and creating a calm sleep environment.
Sounds simple, right? The problem is that sleep hygiene is often treated like a magic bullet for insomnia, but it rarely works that way. The truth is, inconsistent or partial effort often leads to limited results. Like any health-related change, sleep hygiene requires consistency, commitment, and sometimes additional support.
Why Do NHS and GPs Still Recommend Sleep Hygiene?
Despite its limitations, sleep hygiene is often the first-line recommendation from GPs across the NHS. That’s because:
It's low-cost and easy to implement.
It’s backed by a century of evolving evidence-based research.
It provides a non-invasive way to start addressing mild to moderate sleep issues.
However, research consistently shows that while helpful, sleep hygiene alone is usually not enough for treating chronic insomnia. Cognitive behavioural therapy for insomnia (CBT-i) is now considered the gold standard, and NICE guidelines reflect this.
So why the focus on sleep hygiene? It serves as a foundation, a starting point. For many people, especially those with persistent or complex insomnia, it’s just the first step.
How to Actually Optimise Your Sleep Hygiene
If you want to give sleep hygiene a proper chance, here’s a distilled list of best practices proven to help:
Limit Sleep Disruptors
No caffeine after midday.
Avoid alcohol, nicotine, and large meals within 2 hours of bedtime.
If possible, avoid alcohol, nicotine, and caffeine altogether.
Stick to a Routine
Go to bed and wake up at the same time every day (yes, even on weekends).
Avoid naps during the day.
Only go to bed when you’re genuinely sleepy.
Create a Sleep-Friendly Environment
Make your bedroom cool, dark, and quiet.
Remove screens and avoid bright lights before bed.
Use your bed only for sleep and sex—no scrolling, no bingeing.
Don’t clock-watch; checking the time only increases stress.
These guidelines sound simple, but they’re surprisingly hard to follow consistently. This is especially true if you’re dealing with anxiety, shift work, or long-term insomnia. That’s why many people need more than just sleep hygiene to see real results.
When Sleep Hygiene Isn’t Enough
If you've tried sleep hygiene and you're still wide awake at 3 AM, you're not alone. For many, especially those with chronic insomnia, something deeper is at play—unhelpful thought patterns, anxiety, or behaviours that reinforce sleeplessness.
That’s where Cognitive Behavioural Hypnotherapy for Insomnia (CBH-I) can help. CBH-I blends evidence-based CBT techniques with hypnotherapy to break the cycle of poor sleep and anxious thinking. At Volition Therapy, we use this integrated approach to help clients:
Understand and reshape their relationship with sleep.
Calm the mind and body before bedtime.
Rebuild healthy, lasting sleep habits.
Ready to Sleep Better?
If you’re tired of trying sleep hygiene without success, it may be time to explore a more holistic approach. Book a free consultation to find out how CBH-I at Volition Therapy can help you sleep better, naturally and sustainably.
Additional Insights on Sleep Hygiene
The Importance of Sleep
Sleep is essential for overall health. It affects our mood, cognitive function, and physical well-being. Poor sleep can lead to various health issues, including obesity, heart disease, and diabetes. Understanding the importance of sleep can motivate you to take your sleep hygiene seriously.
Common Myths About Sleep Hygiene
Many myths surround sleep hygiene. For example, some believe that alcohol helps them sleep better. In reality, while it may help you fall asleep initially, it disrupts sleep later in the night. Understanding these myths can help you make better choices.
The Role of Stress in Sleep
Stress is a significant factor in sleep disturbances. Learning stress management techniques can be beneficial. Practices such as mindfulness, yoga, and deep breathing can help calm your mind and prepare you for sleep.
The Impact of Technology on Sleep
In today's digital age, technology plays a significant role in our lives. However, excessive screen time can negatively affect sleep. The blue light emitted by screens can interfere with melatonin production, making it harder to fall asleep. Limiting screen time before bed is crucial.
Seeking Professional Help
If you've tried various sleep hygiene techniques and still struggle, it may be time to seek professional help. Therapists can provide tailored strategies to address your specific sleep issues. Don't hesitate to reach out for support.
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