A study from Indiana University in the United States shows that watching the clock during the night, when trying to fall asleep, can make insomnia worse rather than better. The findings, shared with the medical community, appear in a peer‑reviewed issue of Primary Care Companion for CNS Disorders. The takeaway is clear: time monitoring tends to amplify sleep struggles instead of easing them, a pattern that researchers say helps explain why many people remain stuck in a cycle of wakefulness at night.
Insomnia is a common issue, affecting a meaningful share of adults with estimates ranging from roughly 4 to 22 percent. Beyond short-term discomfort, ongoing sleep difficulties are linked to a higher risk of long‑term health problems, including cardiovascular disease, type 2 diabetes, mood disorders, and reduced quality of life. Because sleep health influences overall well‑being, it’s important to understand what contributes to insomnia and which strategies can help people regain restorative rest.
In the study, nearly 5,000 adults who reported sleep problems participated and provided detailed accounts of their nightly routines. They also kept sleep diaries to document bedtimes, wake times, perceived sleep quality, and factors that might disrupt slumber. This approach enabled researchers to map real-world sleep patterns and identify common habits associated with difficulty falling asleep and staying asleep through the night. The depth of data collected helps paint a more complete picture of how everyday behaviors relate to insomnia symptoms.
The researchers found that the act of estimating sleep duration while in bed creates a kind of cognitive pressure. This pressure raises arousal levels, making it harder to drift off and stay asleep. In turn, many individuals experience frustration with their progress or concern about not achieving an ideal night’s rest. That emotional response can feed into a cycle of wakefulness and worry, which undermines the goal of simply falling asleep. This insight aligns with clinical observations that worry and rumination around sleep can perpetuate insomnia even when physical rest is possible.
From a practical standpoint, a straightforward behavioral tactic emerged as a potential relief: stop trying to control time. By removing clocks from the immediate sleep environment and reducing the habit of checking devices for sleep cues, people can lower cognitive vigilance that interferes with sleep onset. In other words, letting go of the clock can free the mind to settle into restful states more naturally. The researchers emphasize that there is not a single moment or place where clock watching proves beneficial, and that a relaxed approach to sleep often yields better results than strict time tracking.
In discussing concrete steps, the scientists advocate several simple changes that individuals can try without special equipment or extensive therapy. These measures include turning off or concealing watches, leaving smartphones and smart devices out of arm’s reach during bedtime, and creating a sleep space that minimizes reminders of the outside world. The emphasis is on reducing time-focused thoughts and cultivating a habit of letting sleep come as it will, rather than forcing it through rigid schedules or constant monitoring. Such behavioral adjustments are accessible to many people and can complement other sleep-improvement strategies, including established sleep hygiene practices and, when needed, medical guidance.