How To Sleep Better, by Enneagram Type

Getting the perfect amount of shut-eye is essential to your health, well-being and productivity, but sleep doesn't come easy to everyone. When counting sheep, drinking warm milk and listening to white noise don't work, what's next?

As strange as it may seem, your Enneagram Type may hold some vital clues on how to catch some quality Z's.

Enneagram Type 1: Create a relaxing routine

Type Ones tend to ruminate about things, which means that everything from a stressful work task to the outcome of a major election can keep you up at night. To get a peaceful night's rest, focus on the hours before bed time and create a relaxing routine to help you let go of the day.

Consider incorporating these calming activities into your nightly routine:

  • Read a light novel or a non-work-related book—not the day's headlines!—to shift your thoughts away from daily stresses.
  • Take a candlelight bath with aromatherapy.
  • Journal about your day to help you let go of any lingering thoughts or worries.
  • Write down tasks that are on your mind and then give yourself permission to tackle them tomorrow, after you've had a good night's sleep.

Enneagram Type 2: Wind down by yourself

Enneagram Type Twos spend a lot of time focusing on whoever else they have to take care of before bed, whether that’s children, roommates or the friend who always calls you with a crisis at 11pm. If you find yourself putting others before your own bedtime, it’s time to set some boundaries.

Here are a few ways Type Twos can make more time for themselves:

  • Set a literal bedtime for yourself and tell others that you will only be available until a certain hour.
  • Put away the phone and screens at least an hour before bed to fully unwind.
  • Focus on relaxing activities like meditation or journaling—anything that gives your time to be yourself
  • If you need to separate your sleeping area from a partner who snores, don’t be afraid to set this boundary.

Enneagram Type 3: Unplug

Enneagram Threes want to take that late-night business phone call or answer the text from a co-worker because you are always on the go and need to maintain your image of success. But if you can't keep work out of the bedroom, you're going to suffer from poor sleep.

Here are some tips to help you unplug and get some rest:

  • Set specific hours for work, including responding to emails and calls.
  • Power off your phone and other electronics at least an hour before bed so their presence won’t subject you to sleep-disrupting blue light.
  • Reframe your attitude to sleep by viewing unplugging as an achievement itself—practice this mindset until it becomes a habit.
  • Create a journal to track your new routines and see what it does to improve your sleep each night. Progress motivates you, and this type of self-tracking often leads to new improvements.

Enneagram Type 4: Get cozy

Type Fours aren’t the best at sticking to bedtime routines because you like variety. For you, it may be best to focus on ambiance rather than ritual. Some nights, you won’t want to step away from your art project to take a bubble bath—and that’s okay, as long as it's a cozy project that helps you feel sleepier, not a coffee-fueled creative frenzy that keeps you awake.

Here are some ideas to add a cozy touch to your environment:

  • Invest in soft, comfortable bedding and pillows that make you excited to crawl into bed each night.
  • Use essential oils or candles with calming scents like lavender or chamomile to create a soothing atmosphere.
  • Play relaxing music or white noise in the background while you drift off to sleep.
  • Hold yourself accountable—even if you aren’t tired, you should spend the hour before bedtime in your bedroom so your body can get ready for rest.

Enneagram Type 5: Dive into sleep science

If there’s anything Enneagram Type Fives like, it’s evidence. So, while you might be aware that you're struggling to sleep through the night, you might take some comfort in studying your sleep habits and finding out why you’re not getting rest. It might be easy to discover habits such as caffeine too late in the day or a thought loop that keeps you awake, but once you know some of the whys, you can focus on improving your sleep.

Here are some tips to help you dive into the world of sleep science:

  • Take a look at your daily habits, especially in the evening. Keep track of things like caffeine intake and screen time.
  • Experiment with different relaxation techniques such as deep breathing or progressive muscle relaxation.
  • Consider investing in a sleep tracker or using an app that monitors your sleep patterns to see what might be causing disruptions.
  • Log your sleep patterns and habits in a journal to see any potential correlations.

Enneagram Type 6: Set your worries aside 

Because the Enneagram Type Six is worried about the “what ifs” in life, they can keep themselves up into the wee hours worrying about break-ins, what will happen at work, and the argument they had with their friend three days ago. Instead of doing this, engage in a deliberate worry-release program for your evenings.

Here are some tips to help you meditate and release worries:

  • Set aside 10 minutes before bed to write down your worries in a journal, then close it and tell yourself that they can wait until tomorrow.
  • Try a guided meditation focused on releasing anxiety and worry.
  • Focus on the present moment by practicing mindfulness techniques like deep breathing or grounding exercises.
  • Stay far, far away from stressful forms of media, such as thriller books or action movies, as they'll circle your mind as you try to sleep.

Enneagram Type 7: Seek sleep as an adventure

If you’re a typical Enneagram Seven, you might view nighttime as a time for friends, parties and all the fun that can be had when you’re not stuck at work. However, without proper rest, you won’t have the energy to enjoy these activities during the day. Lean into your sense of novelty and try to see bedtime as its own exciting adventure.

Here are some tips to make sleep an adventure:

  • Pack your bedtime routine with things you enjoy—books, music, coloring books or puzzles—all the things you convince yourself you don’t have time for during the day.
  • Fall asleep to a podcast or audiobook that tells an interesting story but not so interesting that it keeps you awake.
  • Invest in some new, cozy sleepwear that makes you excited to crawl into bed each night.
  • Use the time before bed to plan a new adventure or trip, allowing your mind to focus on the excitement of future experiences rather than the stress of work or daily life. 

Enneagram Type 8: Skip stimulating topics 

Enneagram Eights are so full of energy and passion that the thought of shutting everything down to sleep can seem like a waste. For you, taking your excitable mood down a notch or two is your best bet for a good night’s rest.

Here are some tips to help you relax and prepare for sleep:

  • Hang up your debater’s cap when it’s an hour or two before bedtime. Use this time to be quiet and introspective.
  • Don’t scroll through social media, which can get you riled up. Instead, read a book or listen to calming music.
  • Try bedtime yoga to tone down any lingering stress.
  • Use a wearable to identify sleep disruptions like snoring or tossing and turning, then work on fixing the problem.

Enneagram Type 9: Find your inner peace 

When a Type Nine is having trouble sleeping, it’s usually because they’ve been sucked into a drama or confrontation and are stressed about it, or they're replaying a conversation over and over and wishing they’d done something differently. For good sleep, it’s time to put the drama aside and find your inner peace.

Here are some tips to help you relax:

  • Be really intentional about winding down and make sure you have a comfortable, inviting bed.
  • Do things that make you feel calm, whether that's journaling, meditation, reading or watching a favorite childhood cartoon.
  • Use a weighted blanket to help calm racing thoughts and provide a sense of security.
  • Avoid caffeine in the evenings as it can disrupt your ability to find inner peace and relax.

The bottom line: For every Enneagram type, it’s crucial to prioritize your sleep. With these tips and a little bit of trial and error, you’ll be on your way to getting the rest you need for a happy, healthy life. Sweet dreams! 

Cianna Garrison
Cianna Garrison holds a B.A. in English from Arizona State University and works as a freelance writer. She fell in love with psychology and personality type theory back in 2011. Since then, she has enjoyed continually learning about the 16 personality types. As an INFJ, she lives for the creative arts, and even when she isn’t working, she’s probably still writing.