For many, the nightly routine of trying to fall asleep becomes a battle against time and anxiety. As the clock ticks on, the stress of not being able to fall asleep can transform the bed into a place of nightly frustration instead of rest. If the thought of another sleepless night fills you with dread, a seemingly paradoxical technique is the remedy you’ve been searching for.
The “paradoxical intention” technique might initially sound counterintuitive, but it has been helping insomniacs since the 1970s. Originating from psychological therapy used to treat phobias and anxiety, paradoxical intention involves doing the opposite of what you intend—staying awake instead of trying to fall asleep. It’s a method that has recently gained renewed attention on platforms like TikTok, helping many to conquer their bedtime anxiety.
“Sleep is an involuntary process. When you try to control it, you usually end up disrupting it,” explains Colin Espie, a professor at the Nuffield Department of Clinical Neurosciences at the University of Oxford. By focusing on staying awake, rather than on the need to fall asleep, you indirectly allow sleep to occur naturally.
Why this technique could be your sleep savior
The core idea behind paradoxical intention is to alleviate the performance anxiety associated with falling asleep. According to a 2021 meta-analysis in the Journal of Sleep Research, it significantly reduces the anxiety that often keeps people awake at night. “It’s like removing a mental block,” says Dr. Katharina Lederle, a sleep scientist at Somnia. “The more you fear not sleeping, the more likely you are to stay awake. Breaking this cycle can free you to fall asleep naturally.”
However, sleep experts caution that paradoxical intention is not suitable for everyone, particularly those with other sleep disorders such as obstructive sleep apnea. It is best used by those who find themselves anxious at bedtime or who struggle with insomnia.
How to practice paradoxical intention
To try this technique, simply lie in your bed with your eyes open and tell yourself, “I will try to stay awake.” Resist the urge to close your eyes, focusing instead on the intention to remain awake.
This method should not be overthought; it’s not about actively fighting sleep but allowing it to overtake you when it naturally occurs.
Other tips for easing into sleep
Alongside paradoxical intention, maintaining a regular sleep hygiene routine is crucial. Go to bed when you truly feel tired and try to keep your bedtime environment free from stimulating activities, such as using your phone or watching TV. Instead, engage in calming, somewhat mundane activities if you’re not ready to sleep. Organizing a bookshelf or daydreaming about pleasant scenarios can shift your focus away from the pressure to fall asleep and help usher in drowsiness more organically.
Mark Travers, a psychologist featured in Forbes, suggests using wakeful night moments positively. “These low-energy tasks can help transition your mindset away from sleep anxiety, potentially easing you into sleep without the struggle,” he notes.
In an age where sleepless nights are increasingly common, understanding and trying out different methods to fall asleep can be a game-changer. Paradoxical intention offers a unique approach to combat insomnia by redefining our relationship with sleep—an embrace of wakefulness that might, paradoxically, be just what you need to fall asleep.
