Is it better to stay in bed or get up when you can t sleep?

Tossing and Turning? Why Getting Out of Bed Might Be the Best Thing for Sleep

The siren song of a warm bed is hard to resist, especially when sleep stubbornly refuses to come. We tell ourselves that staying put, willing ourselves to drift off, is the best strategy. But ironically, clinging to the covers when sleep evades us can actually exacerbate insomnia. While it seems counterintuitive, sometimes the best thing you can do for a restless night is to get out of bed.

Our bodies operate on a 24-hour internal clock called the circadian rhythm. This rhythm influences numerous bodily functions, including sleep-wake cycles. A consistent sleep schedule reinforces this rhythm, training our bodies to anticipate sleep and wakefulness at specific times. However, lying in bed awake for extended periods disrupts this delicate balance. We begin to associate the bed with frustration and wakefulness, rather than rest and relaxation.

This is where the power of getting up comes in. When you’ve been awake in bed for 20-30 minutes, instead of continuing to toss and turn, get out of bed and move to a dimly lit area. Engage in a quiet, relaxing activity like reading a physical book (avoid screens!), listening to calming music, or gentle stretching. Avoid anything stimulating, like work or vigorous exercise. The goal is to create a separation between your bed and wakefulness.

This temporary retreat from the bedroom serves as a “reset button” for your sleep cycle. By disassociating your bed with restless anxiety, you allow your body to rebuild the connection between bed and sleep. Once you start to feel drowsy again, return to bed. If sleep still doesn’t come within another 20-30 minutes, repeat the process.

It’s important to understand that this strategy requires patience and consistency. It might feel frustrating to get up when all you crave is sleep. However, by breaking the cycle of associating your bed with wakefulness, you are actively working towards establishing a healthier sleep pattern. This approach, combined with good sleep hygiene practices like maintaining a regular sleep schedule, creating a relaxing bedtime routine, and optimizing your sleep environment, can significantly improve your chances of enjoying consistently restful nights. So, next time sleep eludes you, remember the power of getting out of bed – it might be the key to unlocking a more peaceful slumber.