Falling asleep isn't always easy, especially when stress, racing thoughts, or even changes in routine make it difficult to drift off. Many people have experienced the frustration of lying in bed for what feels like hours, waiting for sleep to come. But what should you do if you can't fall asleep? Should you stay in bed, or is it better to get up and do something else? Understanding how to handle sleeplessness effectively can help improve your overall sleep quality and prevent the development of long-term insomnia.
Sleep experts often recommend a counterintuitive approach: if you can’t fall asleep within 20 minutes, it may be better to get out of bed. Lying in bed awake for prolonged periods can condition your brain to associate your bed with wakefulness rather than sleep. This phenomenon is called conditioned arousal, and it can make falling asleep even harder the next time you try. By getting out of bed and engaging in a relaxing, low-stimulation activity, you help break this negative association and train your brain to connect your bed with sleep (National Sleep Foundation).
One key reason why staying in bed when you can’t sleep might be harmful is due to the anxiety it can create. The longer you lie awake, the more frustrated you’re likely to become, which only fuels more anxiety and makes falling asleep even more difficult. This is particularly true for people who suffer from chronic insomnia. Worrying about not getting enough rest can cause your body to release stress hormones like cortisol, which further disrupt your ability to relax and fall asleep (Harvard Medical School).
When you get up after 20 minutes of wakefulness, it’s important to engage in calming activities. Avoid screens, as the blue light emitted from phones, tablets, and computers can interfere with melatonin production, the hormone that regulates sleep. Instead, opt for activities like reading a book under dim light, listening to soothing music, or practicing deep breathing exercises. The goal is to create a calm and relaxing environment that signals to your body that it’s time to wind down (Cleveland Clinic).
Another important factor to consider is that sleep is governed by both a sleep drive and your circadian rhythm. The sleep drive is the body’s natural pressure to sleep that builds up throughout the day. If you stay awake too long in bed, your sleep drive may diminish, making it harder to fall asleep when your body is finally ready. By getting out of bed and waiting until you feel sleepy again, you help strengthen this natural drive to fall asleep (Mayo Clinic).
The circadian rhythm, your body’s internal clock, also plays a role in determining when you feel sleepy and awake. If your body isn’t ready for sleep yet due to timing misalignment or other factors, staying in bed won’t necessarily force sleep to happen. By engaging in a relaxing activity and allowing your natural sleep signals to catch up, you’re more likely to fall asleep when you return to bed (Sleep Foundation).
It's also helpful to focus on creating a sleep-friendly environment and practicing good sleep hygiene. This includes keeping your bedroom cool, dark, and quiet, and avoiding caffeine or heavy meals in the hours leading up to bedtime. Establishing a regular sleep schedule by going to bed and waking up at the same time each day can help regulate your circadian rhythm and make it easier to fall asleep (American Academy of Sleep Medicine).
Some experts recommend trying relaxation techniques like mindfulness meditation or progressive muscle relaxation when you’re struggling to fall asleep. These practices help calm the mind and relax the body, making it easier to transition into sleep. Mindfulness meditation, in particular, has been shown to reduce insomnia symptoms by helping people focus on the present moment and let go of anxiety about not being able to sleep (National Institutes of Health).
In conclusion, if you can’t fall asleep after about 20 minutes of being in bed, it’s often better to get up and engage in a relaxing activity. This helps break the cycle of conditioned arousal and prevents the buildup of anxiety that can further disrupt your sleep. By practicing good sleep hygiene, maintaining a consistent sleep schedule, and using relaxation techniques, you can create a more conducive environment for sleep and improve your overall sleep quality.
Disclaimer: This article is for informational purposes only and is not intended as medical advice. If you’re experiencing chronic sleep difficulties, it’s important to consult a healthcare provider for guidance and treatment options.
References:
- National Sleep Foundation
- Harvard Medical School
- Cleveland Clinic
- Mayo Clinic
- American Academy of Sleep Medicine
- National Institutes of Health