Do you find yourself tossing and turning all night once again? Are you counting down the hours until your unyielding alarm goes off? If you’re a reader struggling with sleep, you’re not alone.
Many of us have experienced the frustration of feeling like the more we try to force ourselves to sleep, the more it eludes us. But is this truly the case?
According to recent trends on TikTok, trying to fall asleep can actually hinder your ability to do so. In fact, influencers are actively promoting the idea of not trying to fall asleep. This counterintuitive technique is known as “paradoxical intent,” and while it may be new to TikTok, it’s a scientifically backed method.
As it turns out, there is scientific support behind TikTok after all. Who would have thought?
“Paradoxical intentions are a well-established therapeutic technique that has been used in psychotherapy for decades,” explains Colin Espie, Professor of Sleep Medicine at the Nuffield Department of Clinical Neuroscience, University of Oxford. “In fact, I conducted my first research using paradoxical intention therapy in the 1980s.”
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What is paradoxical intent?
Paradoxical intent can be useful for various phobias and anxiety disorders, but the underlying premise remains the same: deliberately adopting an attitude contrary to the desired outcome.
For instance, if a patient has a phobia of failure, a psychologist might assist the patient in confronting failure instead of avoiding it, ultimately reducing fear and anxiety.
“The fundamental directive regarding sleep is that you should aim to stay awake when you’re in bed, feeling sleepy, or waking up in the middle of the night,” Espie explains. “You need to switch your intention from sleeping to staying awake.”
Although this approach may seem illogical at first, it is based on the idea that trying too hard to sleep can backfire.
“Sleep is largely an involuntary process, so attempting to control it often interferes with the natural sleep process,” Espie says. “Essentially, you can’t force sleep; you can only invite it. It’s like stepping back from being awake rather than actively pursuing sleep.”
How to use paradoxical intention to fall asleep faster
Implementing paradoxical intent is simple, but there are some considerations to keep in mind before giving it a try.
1. Go to bed when you feel sleepy (not before)
It may seem obvious, but you can’t sleep unless you’re tired. While paradoxical intention involves trying to stay awake, attempting this during the day is not as challenging.
“Sometimes people go to bed early because they’re desperate for sleep, but if they’re not morning people, they may struggle, leading to falling asleep early in the evening,” Espie notes.
2. Prepare for bed as usual
Despite its fancy name, paradoxical intent doesn’t require any elaborate setup. There’s no need for high-tech gadgets or sleep meditation apps; simplicity is key.
Espy recommends getting into bed, turning off the lights, and lying down.
3. Keep your eyes open instead of closing them
There are several ways to practice paradoxical intent, but this is the simplest approach.
“Keep your eyes open, assume that position, and tell yourself, ‘I am not falling asleep, I am not falling asleep, I am not falling asleep,'” Espie suggests.
“Then, encourage yourself further by saying phrases like, ‘I will stay awake a bit longer,’ or ‘I will keep my eyes open for 10 more seconds.’ Whenever you feel your eyes drooping, say ‘No.'” he explains.
Gradually, it becomes increasingly challenging to keep your eyes open, and instead of struggling to fall asleep, you find yourself struggling to keep your eyes open.
If you sense sleep approaching, try not to resist or acknowledge it too much. Simply allow it to happen.
As an additional tip, Espie recommends keeping a tissue or handkerchief under your pillow in case your eyes start to water.
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4. Don’t take it too literally
The most common mistake people make when employing paradoxical intent is interpreting it too literally.
“It’s not about tormenting yourself to stay awake at all costs. The goal isn’t to prevent yourself from sleeping,” Espie clarifies.
“If you overdo it, you will be overly determined to stay awake, interfering with sleep. The real aim is to allow sleep to naturally happen,” he adds.
5. Be consistent
Changing your sleep patterns doesn’t happen overnight, so persistence is key. “To derive the most benefit from these strategies, you need to continue using them for a while,” Espie advises.
“One challenge with such an approach,” notes the Oxford professor who advocates for it, “is that if it works initially but falters over time, people may become disillusioned, potentially leading to depression.”
“This is usually because individuals underestimate the extent of their sleep problems and the ingrained habit of overthinking,” he explains.
If the issue persists, seeking professional help is crucial. “It’s not just a lifestyle matter,” Espie emphasizes, “sometimes, people need assistance.”
“This is not a hack”
Contrary to what TikTokers may suggest, there is no magical trick to manipulate our brains.
“You can’t outsmart human nature,” Espie asserts. “Sleep is an essential process, and this is not a technique to switch on sleep. It’s not a game.”
He finds it intriguing that sleep advice and techniques are gaining popularity on social media. TikTok’s #insomnia tag currently boasts around 600,000 posts, while the #sleep tag has over 2.9 million posts.
Meanwhile, according to a study investigating American adults, nearly three-quarters of social media usage occurs right before bedtime. It might be an opportune time to learn new sleep strategies, don’t you think?
According to Espie, the increasing online interest in the subject could indicate rising levels of insomnia.
“The value of sleep and the need for effective solutions to sleep issues are sorely underestimated, with many young individuals in particular struggling,” he observes.
“This is why paradoxical intentions are so beneficial; they remind us that the answer isn’t a gimmick, pill, or potion. It’s sleep itself.
“The solution lies in establishing healthy sleep habits to attain the rest you deserve.”
About our experts
Colin Espie is a Professor of Sleep Medicine at the Nuffield Department of Clinical Neuroscience (NDCN) at the University of Oxford. He established the Experimental and Clinical Sleep Medicine Research Program at the Sir Jules Soane Sleep & Circadian Institute (SCNi). Additionally, he serves as the Clinical Director of Oxford’s Sleep Medicine Online Program.
Professor Espie is also a Research Fellow at Somerville College, University of Oxford, and a Senior Research Fellow in the University’s Department of Psychiatry. He is the author of the book “Overcoming Insomnia,” a self-help guide utilizing cognitive-behavioral techniques, including guidance on paradoxical intentions.
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Source: www.sciencefocus.com
