5 tips to give someone who cannot sleep due to room lighting, outside noise and overthinking


Getting a good night's sleep is crucial for our overall well-being and productivity, but various factors can disrupt our sleep patterns. Room lighting, outside noise, and overthinking are three common culprits that can make it difficult to fall asleep and maintain a restful slumber. In this path, we will explore five practical tips to help you overcome these sleep disturbances and improve the quality of your sleep.

Create a Sleep-Friendly Environment:

The first step towards better sleep is to create a conducive environment in your bedroom. Start by addressing the issue of room lighting. Install blackout curtains or blinds to block out any external light sources that may be interfering with your sleep. Consider using an eye mask if complete darkness is not achievable. Additionally, remove electronic devices emitting bright lights or cover their displays to minimize light exposure.

Block Out External Noise:

Noise pollution can significantly disrupt sleep, especially if you live in a busy neighborhood or near a bustling street. To combat outside noise, invest in a pair of earplugs or use a white noise machine. White noise, such as the sound of a fan or a calming ambient track, can help drown out disruptive sounds and create a soothing background environment conducive to sleep. YouTube has thousands of videos you can play which promote sleep and offer background noise, as does Spotify.

Establish a Bedtime Routine:

Overthinking can be a major hindrance to falling asleep. To quiet your mind and prepare for sleep, establish a consistent bedtime routine. Engage in relaxing activities such as reading a book, taking a warm bath, or practicing meditation or deep breathing exercises. These calming rituals help signal to your body and mind that it's time to unwind and prepare for restful sleep.

Practice Mindfulness and Stress Management:

If overthinking continues to plague your mind at bedtime, practicing mindfulness techniques can be incredibly beneficial. Train your focus on the present moment by engaging in mindful meditation or progressive muscle relaxation. These techniques help calm racing thoughts, reduce stress, and promote relaxation, setting the stage for a peaceful night's sleep. And don't forget about your breathing and Vagus nerve techniques which I have mentioned in several paths like this recently.

Utilize Technology to Your Advantage:

While electronic devices can disrupt sleep due to their stimulating effects, they can also provide helpful tools to combat sleep disturbances. Consider using sleep apps or guided meditation apps specifically designed to aid sleep. These apps offer features like calming sounds, sleep stories, and breathing exercises that can help you drift off to sleep more easily. Most importantly, depending on your phone brand, use some kind of "Do NOT Disturb" setting which stops you receiving all but important phone calls. Many people don't realise that by messaging before you fall asleep it will keep your brain in sync with your phone, meaning any small noise and the brain instantly reacts to check for a message. You want to avoid this reaction at all costs. Stop using your mobile for at least an hour before bed.

Never do drugs!

However... You can do magnesium. Note there are many types of magnesium. If I need something to get me to sleep, I use this product which has all types in it (if you know of a better one please let me know in the comments). I would avoid any drug which makes you sleepy. Why? Because you will start to get your brain used to it. Then you will make sleeping without it even harder. It is a little like those airport moving floors. Have you ever walked on them? You find your walking speed is amazing, you feel great. And then you get to the end and have to walk on the solid ground again. That is what you will do to your brain if you use drugs to sleep. You will want to keep walking on the moving floor. The trouble being, at some point that floor will break and then you have forgotten how to walk without it. Yes. Yes. Yes. Okay that is one of my worst metaphors but you get what I am saying. Don't do drugs! But natural sourced products are "okay". Just be mindful how many you take and when. Only use under the instruction of your doctor and only when you need them.


Getting adequate sleep is crucial for our physical and mental well-being, and it's important to address any factors that may be interfering with our rest. By creating a sleep-friendly environment, minimizing outside noise, establishing a bedtime routine, practicing mindfulness, and utilizing technology to your advantage, you can take control of your sleep and improve its quality. Remember, small changes can make a big difference, so be patient and persistent in implementing these tips to achieve the sleep you deserve. Sleep well!

Christian Jacques Bennett
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Search Terms: Self Improvement, Sleep, Bed Time, Sleeping, Night Time Stress, Relaxation.
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Christian Jacques Bennett Books
If I could send 2 books back in time for my teenage self to read I would send these. In these two books you have the combined knowledge and wisdom of every single spiritual and self improvement book you can get your hands on .