Insomnia specialist Kathryn Pinkham, founder of the Insomnia Clinic, has warned that staying in bed while awake at 3am could be worsening sleep problems. With over 15 years of experience helping more than 6,000 people improve their sleep, Pinkham advises that if you are awake and alert, it is better to leave the room and engage in a relaxing activity such as reading or watching television until you feel sleepy again.
Pinkham explains that spending large amounts of time awake in bed creates a weaker association between bed and sleep. She notes that many people who describe themselves as 'bad sleepers' may actually be experiencing insomnia, particularly if sleep is affecting how they feel, function, or think during the day. However, she emphasises that occasional poor nights are normal, especially under stress, and that good sleepers simply do not focus on them.
The expert highlights that insomnia often develops into a cycle of alertness and pressure around sleep. Signs include worrying about sleep during the day and feeling increasingly vigilant at night. Pinkham reassures that insomnia is treatable, and the earlier it is addressed, the easier it is to break the cycle. She recommends Cognitive Behavioural Therapy for Insomnia (CBT-I) as the gold-standard treatment, which focuses on behavioural and psychological patterns rather than temporary fixes.
For women experiencing sleep disruption due to hormonal changes, Pinkham notes that while HRT can help with symptoms like hot flushes and night sweats, it may not resolve sleep issues that have become habitual. The brain can become conditioned to wakefulness, and addressing this pattern is key to long-term improvement.
