Sleep researchers have identified a common habit that makes insomnia worse: lying in bed trying to force sleep. Scientists discovered this behavior creates ongoing mental alertness and teaches the brain to disconnect bed from actual sleep.
When unable to sleep, experts recommend getting up and doing calming activities like reading, writing lists, or breathing exercises until sleepiness returns.
Short afternoon naps of maximum 20 minutes are acceptable if tired the next day.
Modern research shows insomnia is an independent disorder requiring specific treatment, not just a symptom of other conditions. C
ognitive behavioral therapy for insomnia remains the most effective treatment, though sleeping pills are often prescribed despite risks including dependence, falls, and cognitive impairment.