An insomnia specialist has shared a simple brain trick to help people fall asleep and avoid waking up at 3am. Kathryn Pinkham, founder of The Insomnia Clinic, told Which? that setting aside time during the day to write down worrying thoughts can prevent them from resurfacing in the early hours.
The Daytime Routine That Helps You Sleep
Pinkham explained that without a designated outlet for worries, the brain may force you to think about them at night. She said: "If you are aware that you wake up at 2am or 3am and your mind is racing, then I would encourage everybody during the day to find some time, pen and paper, and write down things that are on your mind."
She added: "If we don't do that, your brain will find a way to find a slot of time to make you pay attention. And that's going to be in the middle of the night." During the day, distractions like phones or daily activities can keep worries at bay, but without this outlet, waking up at 2am can become a regular "worry window."
Going to Bed Earlier Can Make Things Worse
Contrary to popular belief, Pinkham warned that going to bed earlier does not necessarily lead to more sleep. She explained: "What happens is that if we go to bed early to try and get more sleep, we end up spending more time in bed awake and that creates a weak connection. Then suddenly, our bed is all about vigilance."
Instead, she recommended pushing bedtime back and waking up earlier to build sleep drive. "The first thing that I would advise anyone to do is push your bedtime back a little bit, bring your wake-up time earlier, because actually that drive is built by that time out of bed," she said. "Go to bed a little bit later, wake up a little bit earlier, and you will increase the momentum. Not forever, but this is a starting point."
Leave the Bedroom If You Can't Sleep
Pinkham also advised that if you are struggling to sleep, it is better to leave the bedroom rather than stay in bed fighting. She said: "Leave the bedroom. Never stay in bed fighting to sleep because you can't win that battle. Your body cannot fight against that. It's a bit like pressing the accelerator and the brake at the same time. We can't do both."
She suggested: "Go downstairs, read a book, put some telly on, and do something you enjoy. It doesn't have to be boring. I hate the idea that you have to sit in the dark. Anything is better than lying in bed stressing."
