Sleep helps your body and mind rest. A good night’s sleep makes you feel strong and satisfied. But many habits can stop you from sleeping.
At Serenity Healthy Minds & Telemedicine Wellness LLC, we help people with insomnia, a condition that makes it hard to sleep. Change a few habits to sleep better.
Let’s learn about breaking bad habits that keep you awake all night.

Why Bad Habits Wake Us Up

Sleep is a quiet time for the body and the mind. Some small habits make the mind loud instead. When the mind is loud, sleep is hard. Bad habits add to stress. They make the body wake up more at night.
Bad habits can cause insomnia symptoms like tossing and turning.
Here are common ones:

• Looking at bright screens before bed. The light tells the brain it is day.
• Use of caffeine at the end of the day. Caffeine keeps the brain awake.
• Eating large meals before going to sleep. A full belly can cause trouble.
• Napping too long in the day. Long naps make night sleep less deep.
• Doing work in bed. The brain thinks the bed is for work, not rest.
• Worrying about things while in bed. Thoughts keep the mind busy.
• Using alcohol to sleep. It can help at first, but it makes sleep worse later.

At Serenity Healthy Minds & Telemedicine Wellness LLC, our insomnia specialists often observe how small lifestyle habits gradually develop into sleep troubles over time.

Simple Steps to Breaking Bad Habits That Keep You Awake All Night

Break bad sleep habits one by one for better rest.

1. Make a Regular Sleep Time

Wake up and go to bed at the same time every day to regulate your sleep patterns. Balancing the time on weekends is best.
Our team at Serenity Healthy Minds and Telemedicine Wellness LLC educates patients on adopting routines that can reduce the symptoms of chronic insomnia.

• Put Screens Away Before Bed

Disconnect from devices an hour before bedtime. Relax with a book or soothing music. Screen blue light can inform your brain that you need to be awake.

• Watch Your Drinks and Food

Avoid coffee, energy drinks, and soda after dinner. Quit caffeine by mid-afternoon. Eat big meals early. Have a light snack before bed if you need it.

• Cut Down on Alcohol

Alcohol will initially cause you to sleep, but will wake you up frequently afterwards. Replacing alcohol with warm milk or herbal tea is a way to try to relax.

• Keep Naps Short

If you nap, keep it to 20–30 minutes and avoid doing so too late in the day. Night sleep may be difficult due to long or late naps.

• Make Your Bedroom a Sleep Place

Do not use your bed as a place to sleep and rest. Avoid working in bed or watching television. Make the room dim, silent and cool. A calm room helps your body relax.

• Do Gentle Exercise Each Day

A morning or afternoon walk, or simply taking a light walk, helps a person sleep at night. Do not stress out just before sleep.

• Build a Calm Bedtime Routine

Do the same calm things before bed. Take a hot bath, read, write in a small journal or do gentle exercises. Routine informs your brain that it is time to sleep.

• Handle Worries Before Bed

Calming down at night helps. Write down your worries, plan for tomorrow, and take five deep breaths. Serenity Healthy Minds & Telemedicine Wellness LLC offers insomnia treatment with mindfulness and relaxation techniques.

1. . Avoid Watching the Clock

If you wake up at night, turn the clock away from you. Checking the clock may also increase concern. If you cannot fall asleep after 20 minutes, do something quietly. Then try to sleep again.

When Habits Are Not Enough

Sometimes, breaking bad habits isn’t enough to fix chronic insomnia. If you’ve tried these steps and still can’t sleep many nights, it might be time to seek professional help.
At Serenity Healthy Minds & Telemedicine Wellness LLC, we know that insomnia can be caused by stress, emotional challenges, or underlying medical conditions.

How Serenity Healthy Minds & Telemedicine Wellness LLC Can Help with Insomnia

Serenity Healthy Minds & Telemedicine Wellness LLC provides care for individuals experiencing sleep disturbances.
Ethel Winfunke-Rochin is a board-certified psychiatric nurse practitioner. Our team cares for children, teens, adults, and seniors.
We may:

• Discuss your sleep patterns, daily routine, and emotions
• Find potential factors contributing to your sleep problems
• Show you simple steps you can try at home
• Prescribe medication and instruct you on its safe use, if necessary
• Follow up to see how you are doing. We will change the plan as needed.

Our care focuses on understanding the root cause of your insomnia and developing a personalized plan that suits your lifestyle.

Gentle Breathing to Try Now

This is a simple exercise you can do in bed.

1. Sit or lie down.
2. Breathe in for 4 slow counts.
3. Hold for 1 count.
4. Breathe out for 5 slow counts.
5. Repeat 5 times.

At Serenity Healthy Minds & Telemedicine Wellness LLC, this type of breathing exercise is often incorporated into our insomnia therapy sessions to help patients relax and quiet their minds before bed.

Final Words

Better sleep starts with small choices. You can break habits one step at a time. Allow your body time to adjust to a new routine.
If you need help, Serenity Healthy Minds & Telemedicine Wellness LLC is here to support individuals with insomnia. Ethel Winfunke-Rochin and the team will listen to you and create a simple plan.

Reach out today and take the first step toward restful, peaceful nights.

FAQs

Is sleep therapy helpful for insomnia?

Yes. Sleep therapy will teach you to alter thoughts and habits that prevent sleep. At Serenity Healthy Minds & Telemedicine Wellness LLC, insomnia treatment focuses on improving routines and promoting a sense of natural rest.

Can medicine fix insomnia?

Medicine can help some people sleep. A skilled clinician will discuss the benefits and risks with you. At Serenity Healthy Minds & Telemedicine Wellness LLC, medication is only prescribed by our providers in emergencies.