Sleep: Forcing It Is Not The Solution

Sleep is an elusive mistress of the night. Many of us have experienced tossing and turning in bed, trying to fall asleep, but to no avail. The common response to these sleepless nights is to stay in bed and wait for sleep to come. However, this may not be the best approach. Forcing yourself to sleep can be harmful and may even condition your body to associate your sleeping space with the stress of insomnia. So, what should you do if you're struggling to fall asleep? Experts suggest getting out of bed and engaging in low-impact activities, such as reading a boring book or drawing. These activities can help take your mind off sleep and induce tiredness, allowing you to drift off naturally.

Get out of bed and do something else

Staying in bed when you can't sleep can reinforce sleeplessness, both physiologically and psychologically. So, if you're struggling to fall asleep, it's best to get out of bed and do something else. Here are some tips to help you get your mind off sleep and tire yourself out:

Leave the Bedroom

It's best to leave your bedroom when you can't sleep. You want your brain to associate your bedroom with sleep. Staying in bed when you're awake can condition your brain to associate your bed and bedroom with the stress of being unable to sleep, making it less conducive to sleep.

Try a Relaxing, Low-Impact Activity

Engage in a relaxing activity that might make you feel sleepy. This could include experimenting with deep-breathing techniques or playing a repetitive game like Sudoku. Choose a calming activity that you could do at any time of day. Avoid high-impact activities that will make it harder to fall asleep.

Avoid Brightly Lit Screens

Using your computer, phone, or TV to lull you back to sleep can be counterproductive. These screens emit blue light, which can trick your brain into thinking it's time to wake up. This can make it harder for you to fall asleep, so it's best to keep these devices turned off.

Indulge in a Low-Impact Hobby

Engage in a low-impact hobby such as playing a musical instrument, knitting, drawing, or reading. These activities can help take your mind off sleep, and when you start feeling sleepy, you can stop and go back to bed.

Do Some Light Chores

Doing some light chores around the house, such as mopping the floor or picking up clutter, can help take your mind off sleep. Just make sure to do them at a relaxed pace and avoid making too much noise.

Avoid Exercise

Contrary to popular belief, exercising at night can make it harder to fall asleep. Even moderate exercise can keep you awake, similar to drinking a cup of coffee. So, if you can't sleep, it's best to avoid exercising and opt for more relaxing activities instead.

Avoid screens, which emit stimulating blue light

Screens emit blue light, which can be beneficial during the day, as it boosts attention, reaction times, and mood. However, blue light exposure in the evening hours is disruptive to sleep. Blue light is more disruptive than other types of light because it suppresses melatonin, a hormone that makes us feel sleepy, for longer and more powerfully.

Blue light messes with your body's ability to prepare for sleep because it blocks melatonin. As a result, you feel less drowsy than usual at night, and it takes you longer to fall asleep. Research shows that a majority of Americans use electronic devices within an hour of going to bed, which can lead to poor sleep.

To avoid the negative effects of blue light on your sleep, it is recommended to limit screen time starting two to three hours before bed. You can also reduce your exposure to blue light by dimming the brightness on your devices or using the night mode or dark mode feature, which changes the background from white to black. If you need to use devices before bed, you can try using a blue light filter app to reduce blue light emission.

Additionally, you can wear blue light-blocking glasses, which are widely available online. Amber or brown-tinted lenses may be the most effective. Exposing yourself to lots of bright light during the day can also help boost your ability to sleep at night and improve your mood and alertness during the day.

Read something boring

If you're struggling to fall asleep, one of the worst things you can do is lie in bed and try to force yourself to sleep. Instead, sleep experts suggest getting out of bed and doing something else. One option is to read something boring.

Reading something boring can help you fall asleep because it gives your mind a chance to slow down, which is necessary for the transition to sleep. As Chris Airey, a London-based internal medicine physician, explains, "Trying to make yourself sleep activates your conscious mind, which is exactly the opposite of what we want when trying to settle in for the night." By reading something boring, you can distract your mind from the stress of trying to fall asleep and allow it to relax.

Of course, the definition of "boring" will vary from person to person. Generally, you should avoid anything too thrilling or interesting. Now might be the time to learn about the intricacies of the legislative process or tackle James Joyce's Ulysses. Or you could pick up that mildly amusing collection of short stories that you've been meaning to read. Just remember to avoid reading on a backlit electronic device, as the blue light emitted by screens can reset your circadian clock and make your body think it's time to be awake.

So, if you're having trouble sleeping, try reading something boring. It might just help you drift off to sleep without even realizing it.

Do low-impact hobbies, like knitting or drawing

If you're struggling to fall asleep, it's best not to stay in bed and force yourself to sleep. Instead, get out of bed and try a low-impact hobby, like knitting or drawing. These activities can help you relax and make it easier to fall asleep naturally.

Knitting is a great example of a repetitive activity that can help your body enter a slower, more meditative state. It can be a very practical skill to learn, enabling you to create beautiful decor, scarves, or blankets while relaxing at home.

Drawing is another low-impact hobby that can help you unwind and express your creativity. It allows you to experiment with colours, textures, and compositions, fostering a sense of playfulness and artistic fulfilment.

Other low-impact hobbies that can aid sleep include singing, adult colouring books, meditation, yoga, light reading, and listening to audiobooks or monotonous voices like those on BBC or NPR. These activities can help slow your heart rate, decrease your breathing rate, and reduce the frequency of your brain waves, making it easier to transition to sleep.

Exercise earlier in the day

Exercising earlier in the day is better for your sleep than working out at night. While exercise is an important part of sleep hygiene, it's not advisable to do even moderate exercise in the nighttime. This is because exercise stimulates the body, increasing your heart rate and body temperature, which can delay sleep.

The best time of day to exercise depends on individual factors, such as your chronotype, age, and any underlying health conditions. If you're an early riser, a morning workout routine is ideal. Morning exercise can enhance weight management in adults with obesity, and lower the risk of sleep apnea. Morning light exposure also helps regulate your body's internal 24-hour clock (circadian rhythm).

Exercising outdoors in the morning has the added benefit of exposure to sunlight, which helps stabilize circadian rhythms and makes it easier to fall asleep early. Morning exercise can also help you fall asleep faster at night.

If you can't exercise in the morning, the next best time is the afternoon or early evening. High-intensity exercise during these times can promote sound sleep by lowering levels of orexin, a neurotransmitter that promotes wakefulness.

For those who struggle with insomnia, light to moderate exercise is best, and it's recommended to finish your workout at least four hours before bedtime. This gives your body time to cool down and your endorphin levels time to decrease, allowing your brain time to wind down before sleep.

Doing lower-intensity activities a few hours before bedtime, such as yoga or stretching, can increase melatonin, reduce stress, and lower blood pressure and body temperature, all of which promote sleep.

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