What is paradoxical intention?

Many people who struggle to fall asleep are trying very hard to do it. They watch for signs of drowsiness, check the time, and count the hours left. All of that effort is a form of alertness.

Paradoxical intention turns the goal around. You lie in bed, in the dark, and gently try to stay awake a little longer.

How it works

You keep your eyes softly open and let go of the idea that you need to sleep tonight. You do not do anything to keep yourself awake — no phone, no reading. You simply stop trying to fall asleep.

Nothing to achieve means nothing to fail at.

Why it might help

A large part of sleeplessness can be what psychologists call sleep effort and performance anxiety: the worry about not sleeping. Paradoxical intention removes the task, so there is nothing to fail at.

What is known

It has been studied since the 1970s, and it is recognised as one of the psychological approaches to insomnia, though it is usually used alongside others rather than on its own. It suits people whose main problem is getting to sleep and who notice they are trying hard to do it.

When to stop

If lying there turns into a struggle, get up for a while and come back when you are sleepy. And if sleep has been difficult for weeks, a doctor or sleep clinician can help with a fuller programme.