BANGKOK, Thailand – Trying to force yourself to fall asleep can make it harder to drift off, as worrying about sleep may leave the brain more alert instead of relaxed. Sleep is a natural process that cannot simply be switched on at will. Repeatedly closing your eyes, forcing yourself to lie still or asking when sleep will finally come can increase pressure and anxiety, creating a cycle that makes falling asleep even more difficult.
Common thoughts that can keep people awake include worrying about having to work the next day, fearing they will not get enough rest, calculating how few hours remain before morning and repeatedly checking the clock. Physical discomfort can also interfere with sleep. A mattress that is too hard or too soft may cause people to toss and turn. Frustration about being unable to sleep can then add another layer of anxiety.
Sleep is regulated by two important mechanisms: sleep drive and the body’s circadian rhythm. Sleep drive builds the longer a person stays awake, partly through the accumulation of a chemical called adenosine, which contributes to feelings of sleepiness. The circadian rhythm is the body’s internal clock, which helps regulate when a person feels alert or sleepy.
Even when someone feels physically exhausted, their body clock may still promote wakefulness if their usual sleep schedule is irregular. Using a mobile phone before bed can also make sleep more difficult. Screen time may delay bedtime, while stimulating content can trigger emotions and thoughts that make it harder to relax.
Practical ways to improve sleep
Rather than forcing sleep, people can focus on creating a comfortable and relaxing environment. If they remain awake and become frustrated, getting out of bed to read, take a gentle walk or write in a diary may help them relax before trying again when sleepy.
Keeping regular bedtimes and wake-up times can help establish a consistent sleep routine. Caffeine from coffee, tea, energy drinks and other beverages can also interfere with sleep, particularly when consumed later in the day. Limiting intake and avoiding caffeine close to bedtime may help.
People who continue to experience sleep difficulties despite making these changes should consult a healthcare professional for advice. Seeking help early can identify underlying problems and support better sleep and overall health.
