Can’t sleep? Try this psychological trick to get back in bed

Are you struggling to sleep through the depths and ravages of winter?

You are not alone. Six in 10 Americans say their sleep routines feel more compromised during the colder months than in other seasons.

Experts note that reduced sunlight, heavier meals, warmer bedroom temperatures, Less physical activity and drier air all conspire to make it harder to fall and stay asleep.

Dr. William Lu, a general practitioner and medical director at Dreem Health, an online sleep clinic that offers home studies and sleep apnea treatment, tells the Post that by trying NO Falling asleep may be the key to Slumberland.

While fighting sleep may seem counterintuitive to falling asleep, Lu explains the psychology behind effective resistance.

“This is a current technique in cognitive behavioral therapy for insomnia called paradoxical intention,” he said.

“Sleep is something that should come naturally. Listen to your body and watch for signs that you are sleepy and ready for bed. I would say the harder you try to sleep, the harder it gets. “

According to Lu, anxiety about not getting enough sleep often becomes a self-fulfilling prophecy: the more you worry about not being able to rest, the less rest you’ll get.

In psychological terms, this concern is known as “performance anxiety,” where panic about the result guarantees failure. The paradoxical goal is to let go of that fear and do the opposite of what you’re trying to do, trying to stay awake versus being forced to sleep.

In practice, paradoxical goals may include getting out of bed and engaging in a daily activity that requires attention but not enough stimulation or pleasure to keep you awake. For example, you can do laundry or rearrange a bookshelf.

These distractions can help shift mental focus away from sleep pressure and encourage sleepiness, helping people fall asleep more naturally.

Martin Seeley, CEO of MattressNextday, admits that deliberately not trying to fall asleep may seem “completely counterintuitive”, but the psychological trick works.

Although it sounds suspect, research proves the efficacy of paradoxical intention.

A 2021 meta-analysis published in Journal of Sleep Research found that the use of paradoxical intention techniques significantly reduced sleep-related performance anxiety. Participants who could succumb to insomnia ended up falling asleep faster.

In addition to the paradoxical goal, Lu recommends blackout curtains and dimming the light in the bedroom to encourage nap time.

“I personally try to cover any light that might come from the electronics in the room. Even when our eyes are closed, we can still feel light, and that can affect when we wake up.”

Meanwhile, Dr. Jess Andrade reviews the 10-3-2-1-0 sleep method to further help those who toss and turn Wee hours.

Do not consume caffeine about 10 hours before bedtime, finish eating large meals or [drinking] Alcohol three hours before you crawl into bed, relax your body and brain two hours before you want to fall asleep, avoid electronics for the last hour you’re awake—and never, ever crash.