Sleep is Important, But Try Not to Worry About It.
You’ve probably heard more times than you can count that you should to be sleeping 8 hours a night (if not more). We’re told that getting the magic 8 hours of sleep will mean more energy, better health, and less stress among other things. While I don’t argue with the importance of sleep, sometimes worrying about getting enough sleep can make things worse.
When I was in my late teens, I went through a period of a few years when I struggled with sleep. I could go several nights in a row sleeping no more than 2 hours each night. During this time, I became obsessed with sleep. I ended up going to bed earlier and earlier just in case I could get a few extra hours of sleep. And, I started trying hard to fall asleep. (If you’ve ever laid awake in bed trying to will yourself to get sleep, you probably have realized this is not a successful strategy). Maybe worst of all, I started telling myself that I wouldn’t be able to function the next day if I didn’t sleep well.
The problem with worrying about not being able to sleep is that it puts a great deal of pressure on getting sleep. You may then become stressed and frustrated when you aren’t able to fall asleep, which then makes it harder to sleep. If you find yourself stuck in this cycle, here are a few things to keep in mind:
1) Practice good sleep hygiene. While sleep hygiene is not a cure for insomnia, without healthy sleep habits, it will be hard to get the sleep that you need. Good sleep habits include using your bed only for sleeping, keeping a regular sleep schedule, getting exercise during the day, creating a relaxing bedtime routine, and avoiding caffeine in the afternoon.
2) Spending more time in your bed won’t mean better or more sleep. In fact, it can backfire when you spend too much time in bed. Your brain can start to associate being in bed with being awake, which will then make it harder to sleep in your bed at night.
3) Set aside time to “productively worry” before going to bed. If you know that you often worry about your to-do list while laying in bed, you may find it helpful to set aside time before bed to write down the things you anticipate you’re going to be worried about and start to make a plan to address these worries or tasks. For example, you can schedule a time that you plan to work on a task the following day. That way, when you’re awake thinking about things you need to get done, you can remind yourself that you already have a plan in place.
4) When you notice thoughts like “I won’t pass this test if I don’t sleep tonight” or “I’m not going to be able to function at work if I don’t sleep,” take a closer look to see how true these thoughts actually are. Think about times that you have gotten through a day without any major issues after not sleeping well the night before. Cognitive Behavioral Therapy or CBT can be helpful for learning to challenge beliefs about sleep that may not be 100% accurate or helpful.
5) Consult with a professional. If you’re still having a hard time sleeping, it may be helpful to seek out therapy to help with developing healthy sleep habits and reducing overall stress levels.
