A few years ago, I began waking up at six o’clock every morning. Like many, I’d read countless articles about the importance of sleep. The research is clear: quality sleep improves cognitive performance and reduces the risk of serious health conditions like type 2 diabetes, heart disease, stroke, obesity, and dementia.

Yet, despite knowing this, I often found myself tossing and turning in bed, frustrated that I couldn’t manage seven to eight hours of uninterrupted rest. It was on my schedule, so why wasn’t I asleep?

Turns out, I wasn’t alone. According to the CDC, in 2020, 14.5% of U.S. adults struggled to fall asleep, and 17.8% had trouble staying asleep. Naturally, this has spurred a wave of sleep “cures,” from teas and supplements to hormones and sleep gadgets.

But here’s the thing: most sleep struggles aren’t biological. Even for those diagnosed with chronic insomnia, the root cause often isn’t physical.

When I faced sleepless nights, I realized I couldn’t control waking up, but I could control how I responded. And after trial and error, I found a sleep strategy more effective than any supplement or trendy hack.

Why You Can’t Sleep

You’ve likely heard the standard sleep advice: avoid caffeine, exercise, cut out screens, and nix alcohol before bed. While these tips help, the most common cause of sleeplessness is one we often overlook: worry.

When I started waking up at 6 a.m., I’d lie in bed panicking about how groggy I’d feel the next day. Then I’d spiral into overthinking everything on my to-do list. Ironically, my inability to sleep stemmed from stressing about not sleeping.

This rumination, or repetitive negative thinking, is a leading cause of insomnia. That’s why cognitive behavioral therapy, which addresses these thought patterns, is a standard treatment for sleep issues.

Rethink How You Sleep

Many people who don’t hit the recommended seven to nine hours of sleep assume they have insomnia or a health problem. However, new research suggests that our perception of sleep may not reflect reality.

Studies show that people with insomnia often underestimate how much sleep they get because their brain activity during sleep feels more “wakeful.” For some, high brain activity during REM sleep creates the illusion of sleeplessness, even when they’ve been asleep.

The takeaway?-Your belief about your sleep might be more harmful than your actual sleep quality. Reassuring yourself that different sleep patterns are normal can help ease anxiety and improve your rest.

Sleep Hacks That Work

Once I stopped worrying about sleep, I discovered strategies that genuinely made a difference:

1. Read a Boring Book:
   Instead of reaching for my phone at night, I grab a boring e-book. It redirects my focus away from racing thoughts and gently lulls me back to sleep. Philosophy works best for me, but any non-thrilling topic can do the trick.
2. Use a Sleep Mantra:
   Stressing about sleep only makes it harder to relax. I repeat the mantra, “The body gets what the body needs if you let it,” while taking deep breaths. This simple mindset shift reduces pressure and helps me drift off naturally.
3. Stick to a Schedule:
   A consistent bedtime regulates your internal clock and improves sleep quality. Use a calendar reminder to wind down an hour before bed and avoid doom-scrolling or late-night YouTube binges.
4. Track Your Sleep:
   A sleep tracker can reveal that you’re actually getting more rest than you think. Studies show that our belief about how well we sleep affects cognitive performance more than our actual sleep. Seeing data that reassures you can break the cycle of worry.

The Bottom Line

Experiencing insomnia can feel overwhelming, but it’s often temporary. Research shows that 75% of people who experience acute insomnia recover within a year.

The key isn’t to obsess over outcomes you can’t control. Focus instead on what you can—like creating a restful environment, staying consistent, and letting go of worry. With these changes, my sleepless nights became a thing of the past.

Before turning to pills or supplements, try these strategies for a few months. Who knows? They might just transform your nights—and your mornings.

Sweet dreams! 🌙