Lately, everyone’s talking about how crucial sleep is—and we get it, it matters. But the flood of sleep advice can feel overwhelming.
From supplement recommendations to cutting caffeine at a certain hour, avoiding screens before bed, and timing your meals perfectly, the pressure to “do everything right” can backfire. In fact, it can lead to orthosomnia—anxiety about getting perfect sleep.
Sleep therapist Kirsty Vant shared five common sleep tips that might actually be making your insomnia worse.
Related: Exercise Scientist Reveals the One Subtle Bedroom Change That Transforms Sleep Quality
Advice That Ruins Your Sleep
Spend More Time in Bed
It might seem logical to spend extra time in bed if you’re struggling to sleep, but it’s actually better to limit your time there. Try going to bed slightly later while keeping a consistent wake-up time each morning.
“The more time you spend in bed awake, the more you weaken the mental association between bed and sleep—and strengthen the link between bed and frustration,” Vant says.
Avoid Screens Completely
If falling asleep at night is a struggle, you might reach for your phone to scroll mindlessly, which goes against much of the sleep advice we hear. But cutting out your phone entirely and lying in the dark with nothing to focus on can spark anxiety and overthinking, which are both major triggers for insomnia.
“A quiet podcast or gentle documentary can be just the right distraction to help you relax,” Vant advises.
Cut Caffeine Cold Turkey
Everyone reacts to caffeine differently, so you don’t have to give up your beloved morning coffee. Just pay attention to how your body responds and set your caffeine cutoff time based on that.
“If you’re sensitive to caffeine, it’s wise to avoid it later in the day—but cutting it out altogether isn’t always necessary. Understanding your individual response is key,” she says.
Obsess Over Sleep Optimization
If you use wearable tech like an Oura Ring or Garmin to track your sleep, you know how easy it is to start obsessing over every night’s numbers. That kind of stress isn’t worth it.
“While we can influence sleep through healthy habits, we can’t force it to happen. Becoming obsessed with sleep quality can paradoxically make it worse,” Vant says.
Expect the Same Amount of Sleep Every Day
You can do your best to stick to a a solid sleep routine, but don’t expect a perfect eight hours every night. Some nights will be great, others not so much. Life circumstances have a way of affecting nightly sleep.
“Expecting rigid consistency from your sleep sets up unrealistic expectations,” she says.
Related: Study Reveals the Most Impactful Exercise for Fighting Sleep Disorders
This story was originally reported by Men’s Fitness on Sep 3, 2025, where it first appeared in the News section. Add Men’s Fitness as a Preferred Source by clicking here.
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