Short-term sleep problems are common. Most of us can relate to having nights where sleep just won't come. Here's some basic advice on how to significantly cut down on those sleepless nights.

1. Get out of bed at the same time each morning.

Your body needs sleep like it needs food and water. The longer you go without food and water, the more your body will crave it. Sleep works precisely the same way—the longer you are awake, the stronger your drive for sleep will get.

Your body also requires consistency. Getting up at the same time each day trains your body to know when it is time to sleep and when it is time to be awake. This reliability increases the efficiency and depth of your sleep, creating a more restful and restorative pattern.

2. Don't go to bed until you are sleepy, and get out if you can't sleep. Use the bed and bedroom for sleeping only.

When you toss and turn in bed and can't fall asleep, you get stressed and frustrated. Experience this enough, and your mind will learn to associate the bed and bedroom with these emotions.

You can avoid this by making sure you are sleepy when you get to bed, thus associating the bed with sleep. If you have been trying to sleep for a while and find yourself getting frustrated, get out of bed and do something else before trying again. Use this time to promote a sense of rest, whether you are in bed or not.

Every minute you are awake, you build your sleep drive. If you nap, your drive becomes weaker, and it will be harder for you to fall asleep in the evening. Short naps under 20 minutes can be OK for some, depending on whether it disrupts your night of sleep. Experiment with this and see what works for you.

Caffeine is excellent for waking you up in the morning, but if you drink coffee in the afternoon, your ability to fall asleep will be significantly reduced. This is caused by the way caffeine blocks a sleep-promoting hormone in your brain called adenosine. People's sensitivity to caffeine varies, and some get rid of the caffeine faster than others. Additionally, adenosine builds up in our bodies over time so even small amounts of caffeine on a daily basis can interfere with sleep.

Alcohol might help you fall asleep faster, but research has shown that alcohol affects your sleep quality by suppressing REM sleep. Alcohol also has the negative effect that will make you sleep lighter as the body is working to process alcohol when it should be resting.

When people really struggle with sleep and have done so for a while, 

. If you have already employed many of the steps described here with little success, the American Academy for Sleep Medicine, The American College of Physicians, and the European Sleep Research Society recommend cognitive behavioral therapy for insomnia (CBT-I). 

Check out our top 5 tips for getting the most out of your sleep and reducing short-term sleep problems.

5 Must-Know Sleep Wellness and Sleep Hygiene Tips | Dawn Health

5 Must-Know Tips for Better Sleep Hygiene and Wellness

Researchers use a method called polysomnography to measure the quality, duration, and patterns of people's sleep. The word polysomnography derives from three roots: the Greek word "poly," which means many, the Latin word "Somnus," which means sleep, and the Greek word "graph," which means to write.

When sleep researchers conduct sleep studies using polysomnography, they measure the brain activity, eye movement, heart rate, oxygen levels, and muscle activity of sleepers. This complex data collection enables sleep researchers to determine precisely 

 as well as track their cyclical journey through the different sleep stages.

From time to time, sleep researchers encounter a conflict between polysomnography data and a patient's self-reported sleep. The patient swears he's been awake most of the night, but data from the polysomnogram shows that he's been asleep the whole time. Or the patient complains about not falling asleep, but again, the data shows that he’s been asleep. While this may sound contradictory, the patient is not lying, and the polysomnography machine is not malfunctioning. The disparity is indicative of a certain type of insomnia. This discrepancy between subjective perception and objective measurement of sleep is a known phenomenon called paradoxical insomnia (or sleep state misperception).

Paradoxical insomnia occurs when patients underestimate their actual sleep time and genuinely believe they have slept very little or not at all. However, these patients remain fully functional and do not experience a reduction in functional performance the day after having reported poor or limited sleep. So, the paradox is evident in their day-to-day functioning. They do not display the cognitive impairment that would go hand-in-hand with the levels of sleep deprivation they report.

 that paradoxical insomnia has a strong correlation with a type of anxiety that is rooted in a fear of not sleeping enough. When you 

 and the consequences of sleep deprivation, the brain interprets this worry as something dangerous and, in response, activates your arousal system. When you finally nod off, your sleep is light because your mind is still active, and your alertness levels are high. You remain in a state of hypervigilance, despite being asleep. The light sleep, induced by hypervigilance, is then misinterpreted as wakefulness.

Paradoxical insomnia can be treated effectively with 

cognitive-behavioral therapy for insomnia (CBT-I

). CBT-I is recommended as the first-line treatment for 

 by the American Academy for Sleep Medicine and the European Sleep Research Society. CBT-I works because it gradually changes the way you think and feel about sleep. It helps you understand the paradox between perception and observation and improves your ability to discriminate between appearance and reality. This self-awareness gradually reduces anxiety about sleeplessness and resolves the paradox at a cognitive and emotional level.

Get started treating your paradoxical insomnia with 

Do you struggle with paradoxical insomnia or want to know more about it? Discover the causes and treatment for paradoxical insomnia and its link to anxiety.

What is Paradoxical Insomnia? | Dawn Health

Paradoxical insomnia: Sleep state misperception at a glance

I'd done everything I could to promote sleep, yet it was 2 am and I was still awake. I meditated for 30 minutes before I went to bed. I even took a couple of melatonin pills right after to be sure. Yet, here I was wide awake and dreading how exhausted I would be the next day at work.

My problem isn’t unique. In America, one in every 10 adults will experience consistently poor sleep at some point in their lives. It can feel like a slippery slope as one poor night of sleep devolves into 

. This is, in part, because the majority of sleeping problems stem from anxiety and worry. The more you worry about not getting enough sleep, the worse your sleep gets.

For me, my sleeping issues began right out of college. I had started a job as a software engineer and I was starting to feel the pressure. I had a couple of big deadlines coming up and I found myself tossing and turning unable to sleep one night. My mind kept racing, thinking about all the work I had until I finally fell asleep.

I thought that was it — an abnormal night, but 

. This time, my outlook changed. I started 

worrying about how not getting enough sleep

 would affect my day. I looked up basic sleep hygiene tips online and decided to go to bed extra early to make sure I made up for lost sleep. This ended up backfiring and it took even more time before I could finally sleep.

 started becoming more regular. I downloaded a couple of meditation apps in the hopes that meditating and listening to soothing sounds would help me sleep better. I even resorted to over the counter sleeping aids on nights when it took me too long to fall asleep. The results were mixed — 

I'd fall asleep faster but over time I'd revert back to having poor sleep

 (including tossing and turning, falling asleep, and staying asleep).

I finally caved and decided to try prescription medication. I had read a lot about them and was very reluctant because of their long term side effects. On a visit to my doctor, I asked her if she could prescribe me something to help me sleep. She said she said she could, but it wasn't going to be medication. Instead, she put in a referral to a CBT-I (Cognitive Behavioral Therapy for Insomnia) therapist.

CBT-I is an evidence-based (proven in clinical trials), non-pharmacological technique used to treat sleep problems. Two innate driving forces induce and maintain restorative sleep — sleep drive & circadian rhythm. Your sleep drive is how sleepy/tired you feel when going to bed. Your circadian rhythm is the cycle of alertness that you experience throughout the day and night and mental arousal is a highly alert state that is often experienced as racing thoughts and vigilance.. When your sleep drive is high and your arousal levels are low; it is easier to fall asleep. CBT-I prescribes a sleep schedule that ensures you have a high sleep drive. It also teaches you techniques to worry less and reduce your arousal.

CBT-I is extremely effective in treating sleep problems. Clinical trials have shown that 80% of people that follow a comprehensive CBT-I program will have improved sleep by the end. The results are also long lasting, unlike sleeping aids which are effective only as long as you are taking them.

There were three main rules that I had to follow in order to fix my sleep schedule (

Note: This is my plan. Each plan will be unique, based on your personal challenges.

1. I could only sleep within the sleep window my therapist prescribed. This ensured that I only went to bed when my sleep drive was high.

2. Every time I couldn't sleep, I had to make sure I didn't stay in bed for over 20 minutes. This way, I would intentionally re-train my mind to not associate my bed with wakefulness.

3. No day time naps and no caffeine after 2pm.

I was sleeping around 5 hours at the time, so we set a 6 hour window within which I could sleep (1am - 7am in my case). I kept a log of how long it took me to sleep, how long I was awake in the middle of the night and how long I slept. This data was recorded to the closest 15th minute and was self-reported. At the end of each week, my therapist would modify my sleep schedule based on the previous week's data.

Note: Time awake is the time it took me to fall asleep + my night time awakenings.

: At the end of week 1, I was sleeping about the same overall as I was before. However, my time awake at night had fallen by an hour. I was falling asleep faster and I was having less interrupted sleep. We decided to stick to the same sleep schedule for week 2.

: At the end of this week, my sleep had increased and I was wake time was now  less than an hour. We decided to expand my window of opportunity for sleep by 15 minutes for week 3.

: We followed the same rules and either expanded or maintained the same sleeping window.

: At the end of the 10 week program, I was consistently sleeping over 7 hours a night. More importantly, I was no longer spending my days thinking and worrying about my sleep.

CBT-I isn't an easy solution. The sleep schedules are hard to follow and the results aren't instantaneous. It takes time and effort but the reward of permanently improved sleep is well worth it. Here's to hoping you get better sleep soon.

If you'd like to know more about CBT-I and other behavioral therapy techniques to improve sleep, check out our 

Having trouble falling asleep and developing anxiety about falling asleep? Follow Rahul’s journey to better sleep and how he ended up sleeping 7 hours a night.

How to Fix Your Sleep: An Anxious Sleeper’s Guide to Better Sleep | Dawn Health

How I fixed my sleep schedule: An anxious sleeper's guide to better sleep

 due to heightened bodily and cognitive arousal.

A person that struggles with psychophysiological insomnia will have a tendency to worry about their sleep and how a 

. Over time this becomes a vicious cycle, causing a heightened state of arousal which continues to cause difficulty initiating and maintaining sleep. In other words, worrying about sleep interferes with their sleep. Each sleepless night only makes the situation worse.

 is classified into two types — primary and secondary. 

 refers to insomnia that is not attributed to a physical or mental health disorder. In contrast, secondary insomnia is caused by tangible, identifiable conditions such as depression, sleep apnea, or chronic pain, which keep people awake at night.

Psychophysiological insomnia is a form of primary insomnia where negative emotions and unhelpful coping strategies drive the insomnia.

Primary insomnia might not be linked to physical disease or medication, but various factors still influence the onset. Many of these factors have a psychophysiological origin and are rooted in anxiety about the consequences of sleeplessness. In other words, fear of not being able to sleep frequently perpetuates primary insomnia.

How do I know if I am suffering from psychophysiological insomnia?

Do you go to bed at night feeling tired and sleepy, only to feel like a deer in the headlights when your head hits the pillow—alert, awake, alarmed? 

Tend to fall asleep anywhere but in your bed? Or, do you tend to doze off any time but your bedtime? 

Do your morning conversations revolve around how bad or good your night has been? And is your psychological state mainly determined by how well or poorly you slept? 

If you recognize yourself in these descriptions, there is a high probability you are experiencing psychophysiological insomnia.

How do I overcome psychophysiological insomnia?

The first step to overcoming psychophysiological insomnia is to understand it. When people with psychophysiological insomnia go to bed and attempt to sleep, they experience something akin to performance anxiety; the same performance anxiety people get when they walk onto a floodlit stage or have their first job interview. Okay, maybe not that bad, but close.

Because primary insomniacs often spend a great deal of the day worrying about the consequences of not getting sleep, they get stage fright when the time comes. The brain and body assume that bedtime is "showtime," and the pressure to perform activates the arousal system. The brain interprets the bed or bedtime as a threat and puts the body on high alert instead of letting it slip into forgetfulness.

Turn off the "stage lights," and all this goes away. This is why primary insomniacs have little to no trouble sleeping away from their bed.

Fortunately, psychophysiological insomnia is curable. Cognitive-behavioral therapy (CBT) is an effective treatment for psychophysiological insomnia. Initially developed to treat depression, CBT has been adapted to help people change habits and thinking patterns related to sleep, which is the driving force of psychophysiological insomnia.

For years, CBT for insomnia (CBT-i) has been the gold standard for treating insomnia and has been proven to work in numerous clinical trials. It empowers people to identify and change unhelpful thinking and habits. It reframes their perception of sleep, reduces the time they spend fretting about sleep, interrupts the iterative sleep obsession sequence, and gradually breaks the insomnia cycle.

Cure Your Psychophysiological Insomnia Today!

to cure your psychophysiological insomnia, reach out to us 

1. What is the definition of psychophysiological insomnia?

Psychophysiological insomnia is a form of primary insomnia resulting from disruptive worrying about sleep. In other words, the dysfunctional thinking pattern leads to the insomnia.

2. Can you cure psychophysiological insomnia?

Yes. Since psychophysiological insomnia results from bodily arousal caused by unhelpful habits and thinking patterns, it can be cured. In fact, CBT for insomnia (CBT-I) has time and again helped patients cure psychophysiological insomnia once and for all. Just remember that a cure reflects a return to your own 

Yes. Insomnia can be due to any factor, psychological or physical, that prevents you from sleeping. Anxiety and worry can prevent you from sleeping just as much as loud music or bright lights.

4. What are the major physiological causes of insomnia?

There are many physiological causes of insomnia. The major ones include:

Poor sleeping habits (such as taking caffeine before bed, using screens in bed, etc.)

Transform your sleep and break the cycle of relying on sleeping pills.

 Focus on your well-being and schedule a 

. CBT-I therapy has been scientifically proven to be a more effective solution for improving sleep compared to temporary fixes like sleeping pills. Embrace a brighter future with deeper, more restful sleep.

What is psychophysiological insomnia? Learn the definition, what causes it and how you can treat it with Dawn Health’s evidence-based CBT-I.

Psychophysiological Insomnia: Definition, Meaning, and Treatment | Dawn Health

Psychophysiological insomnia: How worrying becomes a cycle

When it comes to sleep apnea, it's important to see a doctor who specializes in this condition. 

 is a disorder in which a person's breathing is repeatedly interrupted during sleep. This can cause 

, gasping for air, and daytime sleepiness, among other symptoms. If left untreated, sleep apnea can lead to serious health problems such as high blood pressure, heart attack, and stroke.

There are a few different types of doctors who can diagnose and treat sleep apnea. The most common type is a sleep medicine physician, who is a medical doctor who has completed additional training in sleep medicine. These doctors can perform a sleep study to diagnose sleep apnea, as well as prescribe treatment options such as continuous positive airway pressure (

Another type of doctor who can diagnose and treat sleep apnea is an Otolaryngologist, or ear, nose, and throat (ENT) doctor. These doctors have expertise in the anatomy of the upper airway and can perform surgeries to correct certain types of sleep apnea.

, neurologists, and primary care physicians can also be involved in the diagnosis and treatment of sleep apnea. However, it's often best to see a sleep medicine physician or an ENT doctor for a thorough evaluation and treatment plan.

When looking for a sleep apnea doctor, it's important to find one who is board-certified in sleep medicine and who has experience treating sleep apnea. You can ask for recommendations from your primary care physician, or search for a doctor on the American Academy of Sleep Medicine's 

When you see a sleep apnea doctor, they will likely perform a sleep study to confirm the diagnosis. This can be done in a sleep center or at home with a portable device. Once the diagnosis is confirmed, the doctor will work with you to create a treatment plan.

The most common treatment for sleep apnea is CPAP therapy. This involves using a machine that delivers air pressure through a mask worn during sleep. The air pressure helps to keep the airway open, preventing interruptions in breathing. Other treatment options include lifestyle changes such as losing weight, avoiding alcohol and sleeping on your side. Some patients may require surgery to correct certain types of sleep apnea. The distribution of body fat, in particular, can impact airway pressure. A 

 is the only accurate way to see body fat distribution. On the other hand, 

 relaxes muscles thereby allowing them to more easily collapse the airway.

It's important to follow the treatment plan recommended by your sleep apnea doctor, as well as to keep in touch with them to monitor your progress. With proper treatment, most people with sleep apnea are able to manage their symptoms and improve their quality of life.


Sleep apnea is a serious condition that requires the attention of a specialist in sleep medicine. A sleep apnea doctor will be able to diagnose the condition through a sleep study and recommend treatment options such as CPAP therapy and lifestyle changes. It's important to find a board-certified doctor with experience in treating sleep apnea and to follow their recommended treatment plan. With proper treatment, most people with sleep apnea are able to manage their symptoms and improve their quality of life.

Cognitive behavioral therapy for insomnia (CBT-I)

 is a natural, side-effect-free sleep treatment. It involves relearning your sleep habits and addressing issues that are getting in the way of quality sleep. Studies show that CBT-I works as well as or better than sleep medications and that its effects last after the treatment is done.1

 to get started with CBT-I right from your computer — no in-person visits necessary. Quality, natural sleep is possible when you embark on a CBT-I treatment journey.

Sleep apnea can lead to serious health problems such as high blood pressure, heart attack, and stroke if left untreated.

Sleep Apnea Doctor

A Sleep Number bed is a type of adjustable air bed that allows you to adjust the firmness and support of the bed to your individual preferences. The bed is made up of an air chamber, which is contained within a foam frame and topped with a mattress cover.

The air chamber is inflated using an air pump, which is connected to the bed via a series of hoses. The air pressure within the chamber can be adjusted using a remote control, allowing you to change the firmness of the bed to your liking.

What are the Benefits of a Sleep Number Bed?

One of the key benefits of a Sleep Number bed is that it allows you to adjust the bed to your specific needs. This can be particularly beneficial for people who have back pain or other orthopedic issues, as it allows them to find a level of firmness that is most comfortable for them.

Another benefit of a Sleep Number bed is that it can help to reduce the number of times you wake up during the night. This is because the bed is able to adjust to your movement, providing you with the support you need throughout the night.

In addition to these benefits, Sleep Number beds also come with a variety of features that can help to improve the overall 

. For example, some models come with built-in massage functions, which can help to relax your muscles and promote 

There are also models that come with a variety of different firmness settings, so you can choose the one that is most comfortable for you. Additionally, many Sleep Number beds come with a variety of different mattress covers, so you can choose one that is most comfortable for you.

Things to consider when choosing a Sleep Number bed?

When it comes to purchasing a Sleep Number bed, there are a few things to consider. Firstly, you'll want to think about the size of the bed you need. Sleep Number beds come in a variety of different sizes, including twin, full, queen, and king.

Next, you'll want to think about the features that are important to you. As mentioned earlier, some Sleep Number beds come with built-in massage functions, while others have a variety of different firmness settings.

Finally, you'll want to consider the price of the bed. Sleep Number beds can be quite expensive, so you'll want to make sure that you're getting the best deal possible.

Overall, a Sleep Number bed is a great option for anyone looking to improve the quality of their sleep. With its ability to adjust to your individual needs and a variety of features that can help to improve the overall quality of your sleep, a Sleep Number bed is a great investment in your overall health and well-being.

A Sleep Number bed is a type of adjustable air bed that allows you to adjust the firmness and support of the bed to your individual preferences.

What is a Sleep Number Bed?

When it comes to choosing a new mattress, there are many options available on the market. Two popular brands that come to mind are Sleep Number and Tempur-Pedic. Both brands have a reputation for providing high-quality mattresses that offer different benefits and features. In this article, we'll take a closer look at Sleep Number vs Tempur-Pedic to help you decide which brand is the best fit for your needs.

Sleep Number is known for its adjustable air beds, which allow you to adjust the firmness of the mattress to your preferred comfort level. This feature is particularly beneficial for couples who have different preferences when it comes to mattress firmness. The Sleep Number beds use a remote control to adjust the firmness of the mattress, and you can also track your sleep using the SleepIQ technology built into the bed.

One of the biggest advantages of Sleep Number beds is that they are customizable. You can select the size, style, and features of the bed to fit your specific needs. For example, if you're looking for a mattress that can be adjusted to your preferred firmness, Sleep Number offers a wide range of options. Additionally, the beds come with a variety of comfort layers and materials, such as memory foam and latex, to provide a more personalized sleeping experience.

Tempur-Pedic is known for its memory foam mattresses, which are designed to conform to your body shape for a more comfortable and supportive sleep. The brand's patented TEMPUR material is designed to provide a balance of support and comfort, and it's designed to distribute your body weight evenly across the mattress. Additionally, the mattresses are made with a breathable material that helps to regulate temperature, so you don't get too hot or too cold during the night.

Tempur-Pedic mattresses are designed to provide a more comfortable and supportive sleep than traditional memory foam mattresses. They feature multiple layers of TEMPUR material that work together to provide a balance of support and comfort. Additionally, the mattresses are designed to be more breathable than traditional memory foam mattresses, which can help to regulate temperature and keep you cool during the night.

When it comes to choosing between Sleep Number and Tempur-Pedic, it really comes down to personal preference. If you're looking for a mattress that can be adjusted to your preferred firmness, Sleep Number is a great option. However, if you're looking for a mattress that conforms to your body shape for a more comfortable and supportive sleep, Tempur-Pedic is the way to go.

Ultimately, the choice between Sleep Number vs Tempur-Pedic will depend on your individual needs and preferences. If you're looking for a mattress that can be customized to your exact needs and preferences, Sleep Number is a great option. However, if you're looking for a mattress that conforms to your body shape for a more comfortable and supportive sleep, Tempur-Pedic is the way to go.

Sleep Number and Tempur-Pedic are reputable brands that offer high-quality mattresses designed to provide comfortable and supportive sleep. While Sleep Number offers adjustable air beds, and Tempur-Pedic offers memory foam mattresses. It's important to consider your personal preferences and needs before making a decision. We hope that this article has helped you understand the key differences between Sleep Number vs Tempur-Pedic and make an informed decision.

In this article, we'll take a closer look at Sleep Number vs Tempur-Pedic to help you decide which brand is the best fit for your needs.