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Photo: Wayne E Wilson/Getty ImagesIf you're struggling with sleep issues—whether it's falling asleep, staying asleep, or sleeping too much or too little—you've likely tried every trick in the book to improve your rest. While things like avoiding screens before bed or taking a relaxing bath can help, you may be surprised to learn that one of the most effective ways to fall asleep might actually involve trying to stay awake. This is the essence of the "paradoxical intention" sleep technique, which experts confirm can be quite effective.
Stress plays a significant role in maintaining good sleep habits, which is where the paradoxical intention method comes into play. When we're wide awake and struggling to sleep, it often increases stress, making it harder to get some rest. The paradoxical intention technique works by removing the anxiety surrounding sleeplessness, simply by trying to stay awake until your brain is ready for sleep.
Although this sleep hack is currently trending on TikTok, it’s actually rooted in psychological principles. We consulted with experts to understand how it can help you get better rest.
What Is the Paradoxical Intention Sleep Hack?
When we struggle to fall asleep, we often try everything to make it happen. This effort can increase pressure, leading to more anxiety and making sleep even harder. This hack relieves that pressure by encouraging us to embrace the struggle.
"Paradoxical intention is a behavioral method where individuals deliberately try to stay awake instead of attempting to fall asleep," explains Dr. Fariha Abbasi-Feinberg, M.D., a sleep expert and spokesperson for the American Academy of Sleep Medicine (AASM). "It’s a strategy often used by those dealing with insomnia and 'sleep anxiety'."
Think of this hack as a kind of reverse psychology for your brain. It works by doing the opposite of what you’d typically do, helping you get the rest you need. “Rather than forcing yourself to sleep when you're not ready, this trend encourages you to stay awake in bed until your body naturally relaxes and falls asleep,” says Abbasi-Feinberg.
Who Should Consider Trying This?
Anyone who struggles with falling asleep understands the stress and frustration that comes with it, along with the fatigue and irritability that follow the next day. Abbasi-Feinberg mentions a recent survey by AASM, which revealed that 40% of Americans have tried a sleep trend in hopes of improving their sleep issues.
“People want to get better sleep,” says Abbasi-Feinberg, “which explains the growing attraction to viral sleep trends and hacks.”
Kathrin Hamm, Ph.D., CEO and founder of the sleep wellness brand Bearaby, explains that those who find it hard to fall asleep often feel helpless because it seems like there’s no solution in sight. This sleep hack can help restore a sense of control over sleep.
“For many, trying the paradoxical sleep hack can bring a greater sense of control and ultimately reduce the anxiety that naturally comes with not being able to fall asleep,” says Hamm.
More Strategies for Improving Sleep
The paradoxical intention sleep hack can be a useful tool for better sleep, but it’s not the only method for achieving consistent, restful nights. Hamm suggests that a daily nap can also be beneficial. “Release the guilt around napping and give your nervous system the chance to reset when necessary,” she advises.
According to Abbasi-Feinberg, consistency is essential for improving sleep. She emphasizes the importance of going to bed at the same time each day, even on weekends or vacations, along with regular exercise and a balanced diet to support overall sleep quality.
Sleep accessories can also enhance your comfort as you prepare to fall asleep. Hamm recommends using a sleep mask to block out light or a weighted blanket to create a calming effect, much like a gentle hug, as part of your nightly routine.
“Managing your stress levels is crucial—incorporating relaxing sensory tools and calming practices into your daily routine can significantly improve the quality of your nighttime rest,” says Hamm.
Abbasi-Feinberg emphasizes that if natural sleep remedies or hacks aren't working, it may be time to consult a medical professional. "If you're unable to get the recommended seven or more hours of sleep each night, it’s important to speak with your doctor about potential treatment options," she advises.
