Unhinged Sleep Habits

Rivkah Muller
Jul 10
4 min read

Nine slightly weird sleep tips that actually work. (Hopefully).

I lied on Instagram. Not on purpose! About a week ago, I made a reel about sleep and scheduled it to post later. Somewhere between making the post and it going live, my entire sleep routine fell apart. (Okay, I say “somewhere,” but let’s be real-staying out late for fireworks, ignoring my "go to sleep" alarms, and taking midday naps definitely played a role.)

Honestly, I’d forgotten I even scheduled the post until the likes started rolling in. I also forgot that I alluded to a follow-up about my unhinged-but-effective sleep habits. And now here I am, wanting to post about better sleep... while my own sleep is a total mess.

So here’s the plan: I’ll start with a few tips I already use, just not as consistently as I’d like. Then I’ll share a few I recommend to clients but haven’t tried myself (yet). I’m challenging myself to A) get back into my old habits and B) try at least three new strategies for three days in a row.

Try it with me. I dare you. 👀

Tip #1 - Lift weights in your pajamas at 10pm

This might be one of my favorite things I’ve ever accidentally turned into a routine. I tricked my brain into believing I can’t get sleepy enough to fall asleep unless I physically wear out my body right before bed. So catch me nightly, in my PJs, lifting weights in the bathroom like it’s part of my skincare routine.

And weirdly? It works. Light resistance training before bed has been shown to improve sleep quality and increase slow-wave (deep) sleep. You don’t want to go full HIIT, but a few slow, focused moves can help signal your body that it’s time to rest.

Plus, I’m a sucker for a good twofer- sleep hygiene + abs? Immediate yes.

Tip #2 - Play NYT Connections in bed like a wind down ritual

Doing a chill, mildly engaging puzzle before bed helps distract your brain from doomscrolling and overthinking. Word games = cognitive wind-down = less rumination = better sleep onset. (Is it ideal to use your phone in bed? No. Are we doing it anyway? Probably. More on this soon)

"Engaging in low-stress mental tasks before bed (like word games) can help quiet the mind and reduce sleep onset insomnia." – Journal of Behavioral Sleep Medicine

Tip #3 - Take vitamins like they’re your nightly power-down pills

Magnesium glycinate or L-threonate can help with muscle relaxation and deeper sleep. Zinc may support sleep quality too. I pop them like I’m powering down the computer system that is my brain close all tabs? Yes pleeeease.

Tip #4 - Turn your room into a sleepy little lava lamp

I set my smart bulb to red at night- like I’m dimming the stage lights before a one-woman show called “Please Let Me Sleep.” Red and amber light mess with melatonin the least, which helps your brain start powering down. It’s low effort, science-backed, and weirdly soothing- like your whole room is exhaling.

Tip #5 - Pretend Instagram Doesn't exist

I know in my heart and soul that being on my phone before bed is not good for me. I also know how hard it is to cut that habit. With that in mind, I try and use it in the least harmful way I can. I know that If I skip Instagram and go straight to my book, it actually helps. Something low-stakes and familiar slows my brain down enough to fall asleep. I keep the brightness low, dark mode on, and pretend it’s 2012 and I’ve never heard of a blue light filter. (Ao3 anyone?).

Tip #6 - Lie on the floor like you’re emotionally flatlining (aka yoga nidra)

Yoga nidra (or NSDR—non-sleep deep rest) involves lying still and listening to a guided practice. It’s like a nap-adjacent meditation that calms the nervous system and helps prep your body for sleep. No movement, no effort- just flop and breathe. I am not always good at yoga, but this one i feel like i can do.

Tip #7 - Use a scent that smells like bedtime and only bedtime

Pick a calming scent (lavender, cedarwood, frankincense, whatever) and use it only at night. Over time, your brain starts linking that smell with sleep. It's like a gentle Pavlovian cue that says: we’re done here. Mine is a scent called Olbus oil, my mom has been putting it on the underside of our pillows since i was a kid. It started out only being for stuffy noses, but at this point i find myself reaching for it any time i cant sleep.

Tip #8 - Play mind games against yourself

Mind games as a communication style? BAAAD. Mind games as a way to calm your brain and lull yourself into sleep? Actually pretty effective. Games like naming something from a category for every letter of the alphabet (If you choose fruit- apple, banana, clementine...) or counting to five hundred (every time you notice your brain wandering, start from 1 again) are the kind of cognitive distraction that are a legit technique used to help quiet racing thoughts.

Tip #9 - Be your own overbearing camp counselor

Wake up at the same time every day, yes, even on weekends. Keeping a consistent wake time strengthens your circadian rhythm and makes it easier to fall asleep (and stay asleep) long-term. It’s annoying. It also works.

Sleep is weird, personal, and not always fixed by a cup of tea. These tips aren’t magic, but they’re grounded in science- and sometimes a little chaos helps. Pick one or two that feel doable, experiment, and notice what changes.