This week, Andee Tagle and Lennon Sherburne from NPR’s “Life Kit” explain how many people get stuck in a cycle of sleep anxiety — worrying about not falling asleep, which then makes it harder to do so — and offers practical, expert-backed strategies to break that cycle. It highlights four key approaches: keeping a consistent wake-up time to regulate your body’s internal clock; focusing on a calming wind-down routine rather than forcing a specific bedtime; setting aside a dedicated “worry time” during the day to process stress so it doesn’t flood your mind at night; and being mindful about how you track sleep data to avoid becoming fixated on “perfect” numbers. These methods are rooted in principles of cognitive behavioral therapy for insomnia (CBT-I), which aims to reshape thoughts and habits around sleep to improve rest without relying on medication.
• Keep a consistent wake-up time
• Set your alarm for the same time every day, even on weekends.
• Treat your wake-up time like a non-negotiable appointment to help regulate your body clock.
• Focus on a wind-down routine instead of a strict bedtime
• Choose a wind-down start time (e.g., 30–60 minutes before sleep).
• Do relaxing activities like dimming lights, turning off screens, changing into comfy clothes, light reading, or gentle stretching.
• Let your body naturally cue sleep rather than forcing a specific bedtime.
• Schedule a daily “worry time”
• Set aside 10–15 minutes earlier in the day to jot down concerns or tasks on your mind.
• Use a notebook or phone list to capture stressors so you can remind yourself “I already addressed this” before bed.
• Be mindful about how you track sleep
• If you use a wearable or app, decide in advance how you’ll use the data (e.g., to adjust routines, not to chase “perfect” numbers).
• If data makes you anxious, try pen-and-paper tracking or focus on how you feel in the morning instead of exact metrics.