Dr. William Lu, a GP and the Medical Director at Dreem Health, an online sleep clinic, suggests that a psychological technique known as 'stimulus control' may help improve sleep quality. This method involves getting out of bed when struggling to sleep, thereby breaking the association between the bed and wakefulness.
According to Dr. Lu, 'I always advise patients to get out of bed if they are struggling to sleep.' This technique, part of cognitive behavioral therapy for insomnia, can help clear the mind and create a stronger cue for sleep.
Martin Seeley, CEO of MattressNextDay, supports this advice, suggesting that moving to a different environment, such as a cooler room, can provide a mental reset. 'The change in surface, temperature, and environment can help break the cycle of sleep frustration,' he explained.
Experts also recommend getting into bed only when feeling intensely sleepy, distinguishing between fatigue and sleepiness. Additionally, the right pillow can significantly impact sleep quality, with recommendations varying based on sleeping position.
Dr. Lu emphasizes that trying not to sleep can sometimes lead to better rest, a technique known as paradoxical intention. 'Listen to your body and look for the cues that you are sleepy and ready for bed,' he advised. If sleep issues persist, experts recommend exploring other solutions like midday naps.