ChillSleep
Mental & Mindfulness

Paradoxical Intention (Stay Awake Challenge)

Reduce sleep anxiety by trying to stay awake rather than forcing yourself to fall asleep

10-20 minutes

Paradoxical intention is a cognitive technique where you deliberately try to stay awake with your eyes closed, rather than trying to fall asleep. This counterintuitive approach reduces the performance anxiety around sleep ('I must fall asleep now!') that often keeps people awake. By removing the pressure to sleep, you remove one of the primary obstacles preventing it.

How To Do It

  1. 1

    Get into your normal sleep position with eyes closed and lights off.

  2. 2

    Instead of trying to fall asleep, give yourself the challenge of staying awake.

  3. 3

    Keep your eyes gently closed but try to maintain awareness without physical effort.

  4. 4

    Notice any drowsiness that arises but don't give in to it — keep trying to stay awake.

  5. 5

    Don't engage in stimulating thoughts; simply maintain passive awareness.

  6. 6

    Let sleep happen naturally when your body can no longer maintain wakefulness.

The Science Behind It

This technique addresses performance anxiety, a major component of insomnia. When you stop trying to control sleep, you reduce the sympathetic nervous system activation that maintains arousal. Studies published in the journal Sleep show that paradoxical intention reduces sleep onset latency by an average of 20 minutes in people with psychophysiological insomnia. The technique works by interrupting the thought-arousal cycle.

Tips

  • Don't actively do anything to stay awake — no counting, moving, or opening eyes.

  • If you find this frustrating rather than relaxing, this technique may not suit you.

  • The goal is passive wakefulness, not active resistance to sleep.

  • This works best for people whose primary sleep obstacle is anxiety about falling asleep.

Best For

Falling asleepAnxiety reliefCalming racing thoughtsNight waking

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