Experts advise stopping efforts to fall asleep

Experts say that to sleep better, you should stop trying so hard to fall asleep. This advice comes amidst common struggles with nighttime anxiety and racing thoughts. Many people, like the writer, often wake up in the middle of the night feeling stressed about minor issues and global problems. This stress can make it harder to relax and fall back asleep. Dr. Christian Benedict, an expert at Uppsala University in Sweden, explains that during these wake moments, our emotional mind is active while the rational part remains sluggish. This imbalance often triggers worry over trivial things. Max Kirsten, a sleep coach, suggests writing down worries before bed. By transferring thoughts onto paper, you can free your mind from restless thinking. This “brain dump” technique provides comfort and clarity. Dr. Benedict adds that it's important to create a transition time before sleep. He advises against jumping straight from high-energy activities to bed. Instead, take time to unwind and slow down. Even technology can disrupt sleep. Staying connected through apps and social media until bedtime can make it hard to relax. Adjusting the environment, like darkening rooms and taking calming showers, can help prepare for sleep. Kirsten emphasizes that trying to force sleep can backfire. The more pressure you put on yourself, the harder it becomes. Instead, he encourages a relaxed approach to waking hours, suggesting that even being awake can serve as restful time. When faced with early wakefulness, take control of your thoughts. Allow them to flow without judgment. This laid-back mindset may lead to better quality sleep in the long run.