The One Habit That's Preventing You From Falling Asleep: Clock-Watching

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Insomnia affects a significant portion of the population and is associated with various long-term health problems, such as depression and cardiovascular disease.

A recent study highlights a behavior that exacerbates insomnia, making it even more challenging to overcome. Psychologists warn against clock-watching or time-monitoring behavior (TMB), as it intensifies insomnia, leads to increased frustration, and promotes reliance on sleep aids.

What the study did and found

Researchers, including clinical psychologist Spencer Dawson, Ph.D., from Indiana University Bloomington, examined sleep-related data from 4,886 patients who participated in a sleep medical center questionnaire in Arizona.

They assessed the severity of insomnia, the time spent monitoring behavior while trying to sleep, and the use of sleep medications. Through mediation analyses, the researchers established a strong connection between insomnia, clock-watching, and sleep medication use. Individuals with insomnia and associated psychiatric conditions reported more clock-watching and higher reliance on sleep aids.

Clock-watching intensifies insomnia symptoms and frustration, leading to a higher dependence on sleep medication. People often become anxious about their lack of sleep, estimating how long it will take them to fall back asleep and when they need to wake up. This heightened stress impairs their ability to fall asleep and perpetuates the cycle of sleeplessness.

Addressing frustration and finding solutions

The study's findings indicate that frustration with insomnia is a significant factor in medication use. To alleviate this frustration and reduce the reliance on sleep aids, the researchers recommend specific therapies such as cognitive restructuring and emotional processing. By addressing these underlying emotional and cognitive issues, individuals can better manage their frustration and improve their ability to fall asleep naturally.

The study also highlights the concern surrounding the frequent use of sleep medications, both prescription and over-the-counter, due to potential health risks and long-term effectiveness.

So, it is crucial to explore interventions that can reduce the reliance on these medications. Simply reducing the frequency of clock-watching while trying to sleep is a promising step in the right direction. Future studies involving larger groups of people over extended periods will provide further insights into TMB and its impact on sleep quality.

Psychologists suggest practical measures to reduce clock-watching, such as turning around or covering up clocks, removing smartwatches, and keeping phones away during sleep time. By eliminating the temptation to constantly check the time, individuals can create a more conducive environment for restful sleep.

Conclusion

Breaking the habit of clock-watching can significantly improve sleep quality and contribute to better overall well-being. It may also help individuals break free from the frustrating cycle of insomnia.

"One thing that people could do would be to turn around or cover up their clock, ditch the smart watch, get the phone away so they're simply not checking the time," said Dawson, the lead author of the study. "There's not any place where watching the clock is particularly helpful."