Counting sheep with no relief?
An easy psychological technique may help send you back to Slumberland.
Dr. William Lu, a GP and the Medical Director at Dreem Health, an online sleep clinic offering at-home sleep studies and sleep apnea treatment, tells The Post that using “stimulus control” may be the key — and you’re going to have to leave your cozy pillow and blankets behind to do it.
“I always advise patients to get out of bed if they are struggling to sleep. This technique in cognitive behavioral therapy for insomnia is called stimulus control, he said.
While some practitioners suggest getting out of bed and lying on the floor, Lu assures that sitting on a couch or a comfortable chair is equally effective.
“The reasoning for getting out of bed is to reduce our association of being in bed with being awake. For more acute or short-term insomnia, this practice clears your mind,” he explained.
As Lu suggests, stimulus control can be utilized to strengthen the bed as a cue for sleep and weaken it as a cue for wakefulness.
“Sometimes, your bed can become a source of sleep stress,” Martin Seeley, the CEO of MattressNextDay added.
He echoed Lu’s advice for getting up and getting out when sleep is scarce: “When you’ve been tossing and turning, try moving to the floor in a different, cooler room. Use a yoga mat or soft surface, and give yourself about 10-15 minutes in this new environment.”
Seeley explained that getting out of bed provides a necessary mental reset.
“The change in surface, temperature, and environment can help break the cycle of sleep frustration. It’s like giving your brain a complete change of scenery, which can help reduce the tension and anxiety preventing you from falling asleep,” he said.
Another technique that leverages stimulus control is only getting into bed when you feel intensely sleepy.
Experts note that it is critical to distinguish between fatigue, which is low energy, and sleepiness, which is the physical struggle to stay awake.
If you are tired but wired, steer clear of your bed.
While the bed may trigger wakefulness for those wrestling with restlessness, lackluster bed pillows can also compromise quality sleep.
“Musculoskeletal discomfort can absolutely interfere with your sleep. If you notice that your neck is flexing or extending in weird directions, that can be a good sign that the pillow is not right for you,” explained Lu.
Lu says the position you typically sleep in can help determine the right pillow for you.
“In general, if you sleep on your back, a flatter pillow is recommended, as this can limit the amount of neck flexion you experience. If you sleep on your side, a higher pillow is recommended to support your neck.
Although it can be tedious, try different pillows with good return policies and see what is most comfortable for you.”
Lu previously shared that while it sounds counterintuitive, trying not to sleep can, in fact, put you to sleep, a technique known as paradoxical intention.
“Sleep is something that should come naturally. Listen to your body and look for the cues that you are sleepy and ready for bed. I would say that the harder you try to sleep, the more difficult it becomes.”
If, despite your best efforts, listening to your body, and changing scenery and pillows, you find yourself restless at night and exhausted during the day, an expert recently shared his four rules for achieving the perfect midday nap.
Sleep deep and dream on.
