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Sleep Hygiene Tip 6: Only Sleeping When Sleepy

Welcome back to Wisdom Wednesday, where we share evidenced tips, insights, and more. For week 6 of the sleep hygiene series, we are targeting Only Sleeping When Sleepy.


Remember our sleep drive? We only feel tired if our sleep “pressure” (aka sleep drive) is high. Trying to go to bed when you do not feel this pressure and are not tired can make it even more difficult to fall asleep. Scroll through this carousel to learn more about why this matters and what you can do for easier sleep.


Why It Matters

Remember our sleep drive - the natural “pressure” to sleep that builds the longer you’ve been awake? You fall asleep fastest when this is high. Going to bed before you’re

sleepy can lead to too little sleep pressure. This makes it harder to fall asleep.


What To Do

Wait to get in bed until you feel sleepy, heavy-eyed, and naturally winding down. Do not get in bed when you are just “tired of the day,” bored, or trying to force sleep.


If You Can't Fall Asleep

It’s okay if your brain isn’t ready for sleep when you are. If you haven’t fallen asleep within 20-30 minutes, gently build your sleep drive. Try sitting somewhere else briefly, keeping the lights dim, and/or doing something calm (without screens). Then, return when your eyes feel heavy again.


References

  • American Academy of Sleep Medicine. (2017). Healthy Sleep Habits. AASM Sleep Education. http://sleepeducation.org/essentials-in-sleep/healthy-sleep-habits.

  • Irish, L. A., Kline, C. E., Gunn, H. E., Buysse, D. J., & Hall, M. H. (2015). The role of sleep hygiene in promoting public health: A review of empirical evidence. Sleep Medicine Reviews, 22, 23-36. doi: 10.1016/j.smrv.2014.10.001


Originally posted on LinkedIn


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