Want to Sleep Better? An Austin Sleep Specialist Says Spend LESS Time in Bed!
Featured in Forbes: The Surprising Sleep Hack
I was recently quoted in a Forbes article discussing surprising sleep hacks that sleep specialists swear by. You can read the full article here: https://www.forbes.com/sites/nomanazish/2025/01/31/the-surprising-sleep-hacks-sleep-specialists-swear-by/
Counterintuitive Advice from Your Austin Sleep Specialist: Less Bedtime, More Sleep
Get out of bed for better sleep? Huh? That’s counterintuitive. A sleep specialist in Austin explains more.
Get out of bed for better sleep? It sounds completely backward, doesn't it? As a sleep specialist in Austin, I'm here to explain why spending less time in bed can actually be the key to overcoming insomnia.
The Insomnia Problem-Solving Trap
Individuals struggling with insomnia are often natural problem solvers. It's understandable that their instinct is to apply this skill to their sleep issues. The common thought process is to maximize time spent in bed, hoping that by casting a wide net, they'll eventually catch some sleep. While this seems logical, it often backfires.
The Science of Sleep Drive: Process S
Your sleep is governed by a biological process known as Process S, also referred to as your sleep drive or sleep load. This drive is what determines both the amount and the quality of your sleep. To achieve more and better sleep, you need to boost your sleep drive – or at the very least, avoid undermining it.
How Excessive Time in Bed Sabotages Your Sleep Drive
So, what significantly hinders the development of a strong sleep drive? Spending excessive time in bed relative to the amount of time you are actually sleeping.
As an Austin sleep specialist, I often calculate something called sleep efficiency for my clients with insomnia. This is determined by dividing your total time asleep by your total time spent in bed, resulting in a percentage. An optimal sleep efficiency falls within the 85-90% range. I've consistently observed that individuals with sleep efficiencies in this range report feeling well-rested. If your sleep efficiency is below 85%, it indicates that you are spending too much time in bed, which negatively impacts your sleep drive.
Sleep Homeostasis: Your Body's Internal Thermostat
Your thermostat is set to maintain a certain temperature. Based on fluctuations in the temperature of your home, it turns on and off as needed. Sleep works in a similar way.
Think of sleep as a homeostatic process, much like your thermostat regulates temperature. When the temperature in your house fluctuates, the thermostat turns the heating or cooling system on and off as needed to maintain a set point. Sleep works similarly.
Too much sleep leads to a decrease in sleep drive, while too little sleep results in an increase in sleep drive. This is analogous to hunger: the longer you go without food, the hungrier you become. Conversely, after a large meal, the thought of food is unappealing. Sleep operates on the same principle.
The Frustration of Insomnia: Tired but Not Sleepy
I know what you’re thinking. "I'm not getting enough sleep as it is, so why can't I fall asleep? Are you saying I’m getting too much sleep? I have insomnia, for crying out loud!”
The answer lies in what's happening while you're lying in bed for extended periods. You're likely experiencing microsleeps. These brief moments of sleep often don't feel like sleep, and you may believe you were awake the entire time. However, these microsleeps subtly chip away at your sleep drive, similar to snacking on too many chips before a meal, leaving you without an appetite when it's time to eat. The frustrating part is that you're often unaware these "sleep chips" are being consumed.
The Role of Anxiety in Disrupting Sleep Drive
Your anxiety levels can also override your natural sleep drive. Imagine your smoke detector going off in the middle of the night. Your body can temporarily suppress sleep-maintaining processes to ensure your safety. However, for those with insomnia, these can be "false alarms," and sleep effort often contributes to these false alarms.
The Counterproductivity of Trying Too Hard to Sleep
Sleep is an involuntary physiological process. Consequently, consciously trying to control sleep often exacerbates the problem. As an Austin sleep specialist, a significant part of my work with insomnia clients involves addressing performance anxiety surrounding sleep.
Interestingly, researchers have observed that individuals with insomnia often have more success falling asleep when they actively try to stay awake.
The act of trying to fall asleep creates pressure and expectation. You become focused on a task, signaling to your brain to remain alert. To fall asleep, you need to disengage and let go.
Think about good sleepers you know. What do they do to fall asleep? Likely nothing. Do they constantly think about sleep? Probably never. They might not even have perfect sleep hygiene!
Beyond the Blame Game: Technology and Sleep
Many people come to me, as their Austin sleep specialist, expecting me to immediately point the finger at smartphones and technology as the primary culprits behind their sleep problems.
While they can certainly play a role, I don't believe they are as significant as they are often made out to be. If I had a limited amount of time to help someone sleep better, my primary focus would be on getting them out of bed when they are not sleeping and reducing their effort to fall asleep.
Ready to Reclaim Your Sleep? Consult an Austin Sleep Specialist
Are you struggling with the frustration of insomnia? Would you like a sleep specialist to assess your individual situation and guide you toward better sleep? You can learn more about my approach to working with insomnia here and schedule a free phone consultation here.