We have all been there a million times… checking the clock every few minutes and telling yourself that you NEED to fall asleep that very second or else tomorrow is going to be a super long day! But what typically happens? We have a terrible time falling asleep when we are under pressure of having to fall asleep!
According to scientists, this condition is called psychophysiological insomnia and feeling pressure to fall asleep causes fragmented sleep and worsened sleep quality.
Psychophysiological insomnia affects nearly 15% of all chronic insomnia patients, and while you can’t make yourself fall asleep exactly when you want to, there are some things you can do to help your cause.
Instead of having negative thoughts like “I’m going to be worthless tomorrow if I don’t fall asleep now,” tell yourself “I’ve had sleeping problems before and have been able to function.”
Another suggestion from insomnia researchers is to delay your bedtime until you are truly sleepy, instead of when you think you should be in bed.
They also suggest having a bedtime snack like cheese and crackers or cottage cheese, to combine complex carbohydrates with tryptophan to help you sleep.
Lastly, don’t be a clock watcher as this will only give you more anxiety. Instead turn your clock around so that you cannot see what time it is during the night.