The other main fix is to develop a consistent wakeup time so your body can get used to the rhythm you want. Light, especially the blue light given out by computers and phone screens, suppresses the production of melatonin, a chemical that helps your body sleep. Create a relaxing bedtime ritual to encourage your mind and. An important step is avoiding bright lights in the hour before bed, says Gehrman. Why am I so tired: 5 ways to stop being sleepy Go to bed and wake up at the same time every day.
“Then it’s tough for them to awake in the morning because their body thinks they should still be asleep.”įortunately, there are ways to shift your body’s clock earlier so that by the time you get in bed you can successfully fall asleep. “Some people want to go to bed at 10, 11 o’clock, but their bodies are wired so that when want to be going to bed they get a second wind,” Gehrman says. Whatever your method, experts say it’s also important to follow general sleep advice such as keeping your bedroom at a comfortable temperature, avoiding coffee and alcohol late in the evening and dimming the lights before bed.įor those who don’t think they have insomnia, Gehrman says feeling sleepy until you lie down might also be a sign you’re a night owl who has a naturally later body clock than other people. If you don’t live near a sleep clinic, Chervin says he has seen some patients use apps like SHUTi or Sleepio to do an at-home version of the therapy. Most people who use CBT-I attend between four to eight sessions, so give yourself a few weeks before expecting to see a change. Re-training your brain to see your bed as a place for sleep can take some time, Chervin and Gehrman explain, but if you find and stick with a routine that makes you tired before getting into bed, you should be able to stop the cycle. Don’t get back into bed until you feel genuinely ready to sleep. “If you’re awake in bed for 20 minutes or longer, get up and go do something else,” Chervin says. That means no screen time and no lying around if you can’t sleep. Of course, you can still have sex in bed, he adds, but you should try to move other activities elsewhere. “A key part of what we teach people is to keep the bed for sleeping,” says Chervin.
This typically involves regular visits to a clinician and is aimed at changing your sleep schedule and habits. The most effective way to treat it, say sleep experts, is through cognitive behavioral therapy for insomnia, or CBT-I.
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