DISCLAIMER: I’m not a medical professional and this is not medical advice. I’m sharing my experiences and not suggesting you should follow this information.

It’s three am. You’re tossing and turning. Your heart is pounding. You know in your heart you’re nowhere near close to falling asleep. 

Sound familiar? I hope it doesn’t. But for many freelancers, bouts of insomnia happen now and then. It’s normal to have rough nights every so often. However, it’s time to make some changes if they’re becoming a nightly fixture.

As a freelancer, I know this cycle all too well, and I’ve tried many of the online hacks. Some work, some don’t. In this blog, I’ll share my experience and honest advice on this frustrating problem because sleep problems for freelancers shouldn’t be the norm.

How Freelancing Affects Sleep

Contrary to popular belief, freelancing is not always a leisurely affair. It’s not just about sipping coffee in trendy cafes or taking frequent vacations. In reality, it’s a profession that demands dedication and hard work.

Often, freelancing is extremely stressful. This can lead to a poor work-life balance, strained relationships, and poor sleep.

Common reasons freelancing affects your sleep include:

• Late invoices
• Sudden quiet periods
• Too much work
• Demanding clients
• Short deadlines

The list goes on and on. Of course, much of this comes down to boundaries in client relationships. 

But if you’re at the insomnia point, you’re probably not practicing those. Heck, I wasn’t anyway. 

What is Insomnia?

The NHS categorizes insomnia as trouble falling asleep, frequent waking, early waking, daytime fatigue, irritability, and difficulty concentrating due to tiredness.

There’s an hourly definition of insomnia. However, you might have this condition if you sleep less than six hours frequently. 

I’m a freelance writer, and I’ve experienced bouts of insomnia. 

I was awake until 6 a.m. most nights and slept two hours before getting up and doing a full day of work without a nap. This continued for weeks at a time and basically created its own insomnia cycle (more on this later).

It’s not like I was on my phone or drinking coffee in the evening. I had a routine and was in bed. But sleep was not my friend. 

So, if you’re going through this issue, I hear you and feel you. 

Insomnia Tips for Freelancers

I’m not a perfect sleeper these days, but I’m leagues better. 

Here’s a little guide to managing insomnia while freelancing based on what did and didn’t work for me.

1. Figure Out The Route of Your Sleep Problems

If you’re here, it’s probably because you’re already onto this step. 

Understanding how to overcome insomnia as a freelancer starts with looking honestly at the root cause. This isn’t easy, I know. But it needs to be done.

Freelancing can be stressful, but it might not be the only cause of your insomnia.

When I stepped back and looked at what was happening, freelance stress was only one slice of the pie. 

I also had poor boundaries in my personal relationships, which were also causing me stress. Of course, you should always be there for those you love. However, if you’re continuously putting their needs above your own, you might be harming yourself more than you’d expect. 

It’s unpleasant to face this side of yourself, especially if you pride yourself on being there for everyone. But it’s a must for your own sanity.

2. Get To Grips With Sleep Hygiene

Sleep hygiene refers to sleep behavior and environment. It is the physical things you do to ensure a good night’s sleep.

It could be maintaining a steady “wind-down” routine, ditching the screens before bed, or drinking hot tea to help you relax. 

Other examples of popular sleep hygiene techniques include:

• Exercising during the day
• Getting sunlight
• Keeping your bedroom cool
• Not working in your bedroom
• No screens an hour before bed
• No napping in the day

Frustratingly, when I suffered from insomnia, I was already doing these things. If sleep hygiene was a degree, I’d have a distinction.

This only reinforced that my root problem was due to stress from work and life rather than a poor sleep environment.

3. Reduce Caffeine 

OK — technically, we covered caffeine above. 

But I will say it again loud and clear: No caffeine before bed!

Some teas have more caffeine than you think. Check the label before you gulp down that green tea, even if it’s sooo good for your digestive system. Mint tea is just as beneficial!

4. Consider Sleep Gummies

Let’s face the biggest question all insomnia sufferers wonder: “Should I take sleeping pills?”

Honestly, I can’t answer this. Only your medical provider can. 

However, there are some over-the-counter supplements you can try — namely melatonin. 

Melatonin is a natural hormone that regulates sleep. You can buy melatonin supplements that help you fall asleep faster and stay asleep longer when taken within 30 minutes of your bedtime. 

So, do they work?

These are my melatonin gummies. Lovely forest fruit flavor. 

I put up with insomnia for months without using these, despite lovely people in my life telling me to try them. I was afraid I’d get too used to them and not be able to sleep without them, especially as they’re only recommended for short periods.

They do work. I can’t lie; they’re great for giving you that extra push into dreamland.

However, if your stress is work- or life-related, it won’t get you out of your head. So, there were times that I was so worked up or anxious that melatonin didn’t do the trick.

Again, this goes towards making some lifestyle changes — and more about this below.

Side Note: Magnesium is a helpful supplement if you’re facing anxiety. I take it daily and do believe it helps. Placebo? Who knows? Ask your doctor if you’re unsure.

5. Make Some Lifestyle Changes

Have you noticed the common thread? Much of my insomnia was caused by worries about my work and relationships. 

This is a common theme for stress and insomnia in freelancing, and it’s one you usually have the power to fix. Let’s look at some examples. 

You’ve accepted work below your rate, and now you’re working more and earning less.

This is a classic move during quiet periods. But now your work has picked back up, and you’re short on time and money. Finish the project and either ask for a higher rate or politely decline the next one. 

With the free time this opens up, look for work at a sustainable rate and remember not to dip below your survival rate again.

Your clients are all suddenly quiet, and you have no income.

This is unpleasant. I’ve been there, so I know. This also means I know sleepless nights won’t win you any new gigs. 

You can only control how many jobs you apply to and how often you market yourself. Focus on these, and as much as possible, let go of outcomes you can’t control.

Your client is setting impossible deadlines. 

As a freelancer, you’re your own boss. You’re not an employee. You’re a business owner.

If a client is calling the shots, here is your gentle reminder that you don’t have to put up with it. Strike a compromise, and if the client pushes back, consider whether the tight turnarounds are worth the stress.

I know, it’s easier said than done

6. Boundaries

We’ve already touched on boundaries numerous times. But they were the crux of my insomnia problems, so I want to hammer them home.

Want to hear something crazy? If I did get a night of sleep, I’d wake up at 4 a.m. and check my emails. Yeah, you read that right. I replied at all hours of the day, and when a client said jump, I’d reply, “How high?”

Of course, this set impossible standards and subconsciously let clients know I would say yes to everything.

Today, I have my email notifications off. That might sound dramatic, but I’m always on my laptop during my work hours. If something important happens, I’ll see it. 

If it happens while I’m off, then tough nuts. SEO blogs aren’t true emergencies, sorry! 

And you know the craziest thing? I haven’t lost any income or clients. They respect my boundaries as a professional, something that seemed impossible to me before.

7. Work With A Professional

Insomnia can get better without a professional’s help.

But if you’ve changed your habits and aren’t seeing results or have experienced insomnia for a few months, it’s time to see the doctor.

A doctor will help you look for the cause and base your treatment on this. 

For example, they may offer cognitive behavior therapy (CBT) for some, and others may require a full sleep study to pinpoint a physical disorder. 

Sleeping pills are rarely prescribed these days due to over-dependence. 

Me? I actually did end up talking to a professional and was prescribed a six-week course of CBT. 

My therapist walked me through sleep hygiene, techniques to manage my worries, and how to tackle the mental aspects of insomnia. 

And yes, reaching out for help was one of the best choices I ever made. 

The Insomnia Cycle

Earlier in the article I touched on the term “insomnia cycle.” This is when your sleep quality is so poor, that you start to experience anxiety about falling asleep. 

Simply put, because falling asleep is so difficult, it makes you nervous, which then makes it even harder to sleep.

Many freelancers struggling to sleep initially experience work-based insomnia, but after weeks of tossing and turning, it can turn into a nasty cycle. 

If you’re at this stage, it might be time to work with a professional, as this overlaps with anxiety. 

Freelancing and Insomnia — The Conclusion

Managing your sleep schedule as a freelancer might seem like a challenging task, especially if you’re sleep-deprived. However, with some introspection, strong boundaries, and sleep hygiene, you’ll be back to counting sheep in no time at all.

However, always remember to reach out for professional help when needed. There’s no shame in working with a doctor to achieve better sleep. 

I’ll see you in dreamland.

Have you experienced insomnia as a freelancer? I’d love to hear your thoughts and tips. Write them below!