How to Sleep Better in Your 30s: Tips for Managing Insomnia
Ah, sleep. I couldn’t seem to get the right balance – either deprived or oversleeping, I tend to sleep fewer hours on weekdays and for an average of 14 hours daily on weekends. There is no in-between, and I knew I had to fix that; otherwise, I would always be a zombie come Monday morning.
Bad sleep hygiene plus caffeine fixation equals poor sleep quality.
This I know. Understanding how my habits affect my sleep doesn’t take rocket science.
Spending late nights scrolling through social media, binge-watching shows until the wee hours, and then yawning the whole day after. Sound familiar? As I’ve gotten older, I’ve realized that my body just doesn’t bounce back from those habits like it used to.
Building good sleeping habits or sleep hygiene helps regulate the internal body clock, making it easier to fall asleep and wake up refreshed. Practising good sleep hygiene can:
- Regulate Sleep Patterns – Helps maintain a consistent sleep-wake cycle.
- Improve Sleep Quality – Encourages deeper, more restful sleep.
- Reduce Sleep Anxiety – Eases stress and worry about falling asleep.
- Boost Mental & Physical Health – Enhances mood, cognition, and immunity.
- Enhance Daytime Performance – Increases focus, energy, and productivity.
- Minimize Dependence on Sleep Aids – Promotes natural sleep without medication.
- Reduce Stress Levels – Encourages relaxation and better sleep preparation.
Admittedly, practising good sleeping habits isn’t a walk in the park, especially for night owls like us. We’d get so active at night we forget to wind down. Before we know it, it’s already midnight, but our mind is still active.
Creating a bedtime routine helped me regulate my sleeping schedule. My routine typically involves:
- A warm shower
- Nighttime skincare ritual (honestly therapeutic)
- Gentle stretching or yoga (nothing too vigorous – we’re not trying to wake up here!)
- Reading a few pages of a book (preferably something that won’t keep me up all night)
- And my secret weapon: a 5-minute gratitude journaling session
I’m working on consistency, trying to go to bed and wake up simultaneously every day. The weekends are still a harder thing to tackle. My hyperactive self is creative enough to find activities to fixate on. Whether it’s catching up with friends, doing crazy headstands against my bedroom wall or just bingeing Netflix shows.
My 5-minute trick works wonders. Even on the coldest, darkest nights, jotting down three things I’m grateful for helps shift my mindset from stress to contentment. It’s like a warm hug for my brain!
I’ve invested in comfortable, breathable bedding and snuggliest pillows. Here are bedroom essentials that work for me:
Incorporating Ashwagandha and Other Supplements
Ashwagandha has been an interesting addition to my routine. This herb is known for its stress-reducing properties, and I’ve found it helpful in calming my racing thoughts before bed. Ashwagandha is especially beneficial for women’s reproductive health thanks to its ability to balance hormones.
I’ve also experimented with magnesium and a low dose of melatonin on occasion. But remember, always consult with a healthcare professional before starting any new supplements.
Minimizing Light Pollution: No to Blue Light Devices before bed
While I love my gadgets, the blue light they emit is not my friend when it comes to sleep. Here are some changes I’ve made:
- Use dimmer lights for evening lighting
- Use blue light-blocking glasses in the evening
- Switched to warm, amber-colored light bulbs in my bedroom lamps
The Takeaway: A Work in Progress
My sleep hygiene is still a work in progress. Some nights, I nail it – I’m asleep within minutes of my head hitting the pillow, and I wake up feeling like I could conquer the world (or at least make it through the day without a caffeine IV). Other nights… well, let’s just say I’m still on first-name terms with my ceiling at 2 AM.
But you know what? That’s okay. As we age, our sleep needs and patterns change, and it’s all about adapting and finding what works for us. And remember, if you find yourself awake at 3 AM, I’m probably up too, working on perfecting my sleep routine.
