Don't Lie Awake in Bed at Night

If you have insomnia, you may be lying awake in bed for hours every night. The longer you're awake, the more anxious you feel, and the less likely you are to fall asleep. When this happens, the best strategy is to get up for a while and only go back to bed when you feel sleepy. Reserving your bed as a sleep-only space can be a powerful strategy to break your insomnia cycle.

Learn how insomnia can be improved by avoiding time spent lying awake in bed, what to do while you are awake, and when to see a healthcare provider for additional help.

What is Insomnia?

Insomnia is a common sleep disorder characterized by trouble falling asleep, staying asleep, or getting quality sleep. This can lead to impaired functioning and sleepiness during the day.

Short-term insomnia, which can last for a few days to a few weeks, is usually the result of routine stressors (e.g., job changes, financial worries, etc.) or schedule disruptions. Chronic or long-term insomnia occurs three or more nights per week, for three or more months without a specific cause.

Insomnia affects as many as two-thirds of adults in the U.S. It runs in families, with about 40% of the variance (deviation from the average) in insomnia explained by genetic factors.

Why Get Out of Bed When You Can't Sleep?

If you cannot fall asleep after 15 to 20 minutes, try getting up. By staying awake in bed, you may be learning to associate bed with wakefulness, tension, or anxiety.

Breaking any negative associations with bed and re-establishing the relationship between bed and sleep is a recognized sleep strategy for those with insomnia.

Move to another area with low lighting where you can engage in relaxing activities while waiting for sleepiness to come.

What to Do After You Get Out of Bed

Whatever you choose to do during your time awake should never be stimulating or exciting. Opt for quiet and relaxing ways to spend time.

Activities to try include:

• Reading
• Gentle stretching
• Meditation or guided breathing
• A solo game or puzzle (like solitaire or a crossword)
• Adult coloring books
• Listening to relaxing music

Activities to avoid include:

• Watching TV
• Using blue light devices (phones, tablets, or computers)
• Checking the time
• Eating or drinking (except water)

Only return to bed when you feel drowsy again, with heavy-lidded eyes lingering in closure.

How to Improve Your Sleep Habits

You can improve your sleep habits by:

• Setting regular bedtimes and wakeup times (even on weekends)
• Avoiding caffeine, nicotine, and alcohol leading up to bedtime
• Choosing calming activities in the hours before bed (e.g., warm baths, reading)
• Only using your bed for sleep (or sex)
• Avoiding heavy meals or spicy foods close to bedtime
  
• Ensuring that your bedroom is dark, cool, and comfortable
• Using white noise (e.g., a machine or a fan) if noise is an issue
• Trying aromatherapy
• Avoiding napping during the day
• Using low-dose melatonin

Avoid going to bed early to catch up on missed sleep. This can lead to more time spent awake before falling asleep, diminish your desire for sleep, and disrupt your circadian rhythm (the body's internal 24-hour cycle).

When to See a Healthcare Provider

If you have tried strategies to improve your sleep without success, it may be time to speak with a healthcare provider.

It's a good idea to seek treatment if you routinely:

• Have trouble falling or staying asleep
• Wake up earlier than you'd like
• Feel drowsy or need to nap during the day
• Experience a level of fatigue that impacts your ability to work or perform daily tasks

It may be especially helpful to consult a sleep specialist or a cognitive behavioral therapist who specializes in insomnia.

Summary

Those with insomnia may find relief by simply avoiding lying in bed when sleep is elusive. By engaging in quiet activities under low light, you can re-establish sleepiness while avoiding any negative or waking associations with your bed. It is sometimes necessary to incorporate additional strategies, such as improving your sleep habits or consulting a healthcare provider, to overcome insomnia.