Sleep remains one of life’s greatest mysteries – we know it’s essential for our health, mood, and well-being, yet we cannot directly observe it. For many, it is also frustratingly elusive, with one-third of adults experiencing insomnia symptoms at some stage in their lives (1).
One paradox of insomnia is that the fear of not sleeping enough often leads to even less sleep. The pressure to “perfect” every aspect of life, including rest, can further fuel sleep anxiety.
So, how can we rethink our attitude to sleep and insomnia? And can we break the cycle of overthinking sleep? Here are some science-backed approaches to help shift your perspective and promote better sleep:
1. A busy mind is normal
Lying awake at night with a racing mind is frustrating, but it’s also entirely normal. Circadian rhythms have direct implications on emotions through regulation or mood-related biological signals (2). This means the emotional centres in the brain are closely tied to the sleep system which can influence mood regulation at night. As night falls and we enter a resting state, our brain is more prone to overthinking due to these natural shifts in alertness and mood regulation (3).
Instead of battling these thoughts, try reframing them. Use kind words with yourself and recognise that a spinning mind is just a side effect of your body’s daily cycling.
2. Humans are great at adapting
Okay, let's be real – who hasn't stressed over not getting enough sleep? Turns out, that rigid "sleep rule" might be doing more harm than good. Our bodies are way more adaptable than we give them credit for. While it’s true that keeping a consistent sleep schedule is important, we're not robots and our patterns will naturally vary at times. Think about our ancestors – their sleep patterns changed with the seasons, threats, and all sorts of things going on in their environment (4). So if you have a bad night’s sleep or don’t feel tired when you’re “supposed” to, try not to worry. Humans are built to be flexible.
And guess what? Even when we do get less sleep, it doesn't always mean we're doomed for a day of brain fog. Whilst, some lab studies might suggest that (5), but real life is way more complex. Research shows that when we’re sleep deprived, our bodies can adjust our sleep cycle to catch up on lost sleep. It does so by spending more time in the deep sleep phase, which is more restorative, and less in the lighter sleep phase, also known as REM (6). Plus, factors like motivation, sunlight, a good breakfast – these things can make a big difference (7,8)
Listen to your body, prioritize rest when you can, and avoid being hard on yourself.
3.Create a peaceful sleep environment
Our bodies are wired to respond to light and darkness, using them as cues to regulate our sleep. Keeping your bedroom dark, using black-out blinds or an eyemask, supports the biological mechanisms that signal bedtime (9) and allows your body to adjust to a more restful state. While excessive phone use before bed can interfere with sleep, new research shows that it may not be as harmful as the current popular narrative promotes (10). Just be mindful your screen time doesn’t run into your sleep time and consider using apps designed to promote relaxation and sleep (11).
The important thing here is to prioritise creating a calming sleep environment that signals to your body it's time to rest. Once you've sent that "sleep mode" signal, avoid anything that might confuse the message.
4. The power of light
Not only is regulating light exposure important in your night routine, but sunlight when you wake up can also have a significant impact on your sleep-wake cycle. Exposure to natural light in the morning can even help you feel sleepy earlier in the evening as it shifts your body clock (9). Consistent light exposure at the same time each morning reinforces this signal, so your body knows when to be alert and awake versus tired and sleepy.
So, if you struggle to fall asleep earlier, try going for a morning walk or opening your blinds as soon as your alarm goes off. These simple acts can support your circadian rhythm to sync with your daily routine.
5. Aim to keep positive associations with your bedroom
When struggling to fall asleep, many people stay in bed, hoping to force sleep to come. However, this can create a negative association with your bedroom (12) – turning it into a place of frustration and fear rather than rest. Instead, if you find yourself tossing and turning, get up and move to a different room. Engage in a relaxing activity, like reading a book, with dim lighting to avoid waking yourself up further. After a while, you may feel sleepy again and can return to bed. Over time, this habit reinforces the idea that your bedroom is a place for rest.
6. Non-judgemental sleep tech
Sleep technology has been criticised for potentially increasing sleep anxiety and disconnecting us from our natural body cues. However, when these concerns are acknowledged and consciously addressed, technology can become a valuable tool for improving sleep (13).
Sleepwave helps you build a sleep routine over time without shame or pressure. Instead of assigning a sleep score, which can increase anxiety and make you feel worse about your sleep, the app takes a non-judgmental approach. By encouraging positive changes over perfection, Sleepwave focuses on a more intuitive connection with sleep.
The next time you find yourself tossing and turning, keep these tips in mind.
References
1. American Psychiatric Association. Diagnostic and Statistical Manual of Mental Disorders (DSM-5-TR), Fifth edition - Text Rivision. 2022
1. AASM. International Classification of Sleep Disorders (ICSD-3-TR). Darien, IL: American Academy of Sleep Medicine; 2023. (3rd ed, text revision).
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4. Yetish G, Kaplan H, Gurven M, Wood B, Pontzer H, Manger PR, et al. Natural sleep and its seasonal variations in three pre-industrial societies. Curr Biol. 2015 Nov 2;25(21):2862–8.
5. Coutrot A, Lazar AS, Richards M, Manley E, Wiener JM, Dalton RC, et al. Reported sleep duration reveals segmentation of the adult life-course into three phases. Nat Commun. 2022 Dec 13;13(1):7697.
6. Walsh JK. Enhancement of slow wave sleep: implications for insomnia. J Clin Sleep Med. 2009 Apr 15;5(2 Suppl):S27–32.
7. Fjell AM, Walhovd KB. Individual sleep need is flexible and dynamically related to cognitive function. Nat Hum Behav. 2024 Mar;8(3):422–30.
8. Lowe CJ, Safati A, Hall PA. The neurocognitive consequences of sleep restriction: A meta-analytic review. Neurosci Biobehav Rev. 2017 Sep;80:586–604.
9. Brown TM, Brainard GC, Cajochen C, Czeisler CA, Hanifin JP, Lockley SW, et al. Recommendations for daytime, evening, and nighttime indoor light exposure to best support physiology, sleep, and wakefulness in healthy adults. PLoS Biol. 2022 Mar;20(3):e3001571.
10. Bauducco S, Pillion M, Bartel K, Reynolds C, Kahn M, Gradisar M. A bidirectional model of sleep and technology use: A theoretical review of How much, for whom, and which mechanisms. Sleep Med Rev. 2024 Aug;76(101933):101933.
11. Guracho YD, Thomas SJ, Win KT. Smartphone application use patterns for mental health disorders: A systematic literature review and meta-analysis. Int J Med Inform. 2023 Nov;179(105217):105217.
12. Jansson-Fröjmark M, Nordenstam L, Alfonsson S, Bohman B, Rozental A, Norell-Clarke A. Stimulus control for insomnia: A systematic review and meta-analysis. J Sleep Res. 2024 Feb;33(1):e14002.
13. Eggermont S, Van den Bulck J. Nodding off or switching off? The use of popular media as a sleep aid in secondary-school children. J Paediatr Child Health. 2006 Jul;42(7-8):428–33.
