Is it better to stay up when you can't sleep?

The Tyranny of the Ticking Clock: Why Fighting Sleeplessness Makes it Worse

We’ve all been there: staring at the ceiling, counting sheep that have morphed into anxieties about tomorrow’s deadline, the unsettling quiet amplifying the sound of our own racing thoughts. Sleep, that elusive balm for the weary, has abandoned us. And what do we do? We fight. We wrestle with the sheets, berate ourselves for our wakefulness, and obsessively check the clock, each tick a hammer blow to our hopes of rest. This, however, is precisely the wrong approach. The harder you try to force sleep, the more likely it is to evade your grasp.

Resisting the urge to sleep when your body clearly isn’t cooperating is counterintuitive, but crucial. The pressure to fall asleep creates a performance anxiety around sleep itself. This anxiety triggers a stress response, releasing hormones like cortisol that actively work against the calming processes necessary for slumber. You become trapped in a vicious cycle: the more you worry about not sleeping, the less likely you are to sleep.

So, what’s the alternative? Surrender. Accept that sleep isn’t happening right now and shift your focus. Instead of battling your wakefulness, embrace a period of quiet, relaxing activity. The key here is to avoid anything stimulating. Forget the late-night work email, the thrilling true crime documentary, or even a spirited debate on social media. These activities engage your mind and elevate your alertness, pushing sleep further away.

Instead, opt for calming routines. Try reading a physical book (not an e-reader, as the blue light can interfere with sleep), listening to soothing music, or engaging in gentle stretching or meditation. A warm bath, a cup of decaffeinated herbal tea, or even simply sitting quietly in a dimly lit room can also help signal to your body that it’s time to wind down.

The goal isn’t to force sleep, but to create an environment conducive to its eventual return. By engaging in relaxing activities, you disengage from the frustrating battle against insomnia. You reduce your anxiety and allow your body to naturally drift back towards sleepiness. When you start to feel drowsy, return to bed.

This approach may seem like a surrender, but it’s actually a strategic retreat. By stepping away from the pressure of the bedroom, you break the cycle of anxiety and allow sleep to return on its own terms. The ticking clock becomes less of a tormentor and more of a background hum. And you, finally, can rest.