ChillSleep
Sleep Environment

Remove Visible Clocks

Eliminate time anxiety by hiding clock faces from view

1 minute

Clock-watching during the night creates performance anxiety about sleep and triggers stress responses that make it harder to fall back asleep. Removing visible clocks from your bedroom eliminates this source of anxiety and helps you stay relaxed if you wake during the night.

How To Do It

  1. 1

    Turn your alarm clock to face away from the bed or cover the display.

  2. 2

    Put your phone face-down or in a drawer (ideally outside the bedroom).

  3. 3

    Remove wall clocks or any other time displays from your line of sight.

  4. 4

    Use an alarm that you trust so you don't worry about oversleeping.

  5. 5

    If you wake at night, resist the urge to check the time.

  6. 6

    Focus on relaxation rather than calculating hours of sleep remaining.

The Science Behind It

Sleep researchers have found that clock-monitoring during sleep attempts increases physiological arousal and performance anxiety, creating a vicious cycle that prolongs wakefulness. The anxiety about not sleeping activates the sympathetic nervous system, making sleep even more difficult.

Tips

  • If you must check the time, use a watch with a cover button so you can feel it without seeing it.

  • Trust that your body will get the rest it needs even if you wake during the night.

  • Remember that worrying about sleep loss causes more impairment than the actual sleep loss itself.

Best For

Anxiety reliefNight wakingCalming racing thoughts

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