Can't Sleep? Science Says to Leave Your Bed (In Your 1K Apartment)

A UTokyo study says if you can't sleep, get out of bed... which is a challenge when your bed is also 80% of your apartment.

The 3 AM Shuffle

We've all been there. It's late, you've been lying in bed for ages, and sleep just isn't happening. Tossing and turning, you start to feel a weird sense of anxiety about not sleeping, which, of course, makes you even less sleepy. You’ve put your phone away, you’re breathing deeply, you're doing everything right. Nothing.

According to researchers at the University of Tokyo, just lying there and trying to force it is actually the worst thing you can do. It's officially counterproductive.

Your Brain Is The Problem

The whole idea is a form of cognitive behavioral therapy. Basically, your brain needs to have one, simple association: Bed = Sleep. When you lie in bed scrolling on your phone, watching movies, or just stressing out, your brain starts thinking the bed is a place for 'activities.'

So when it's time to actually sleep, your brain is like, 'Oh, the activity zone! What are we doing? Checking Instagram? Worrying about that email?' This simple therapy of re-training your brain is reportedly more effective and has longer-lasting results than sleeping pills for chronic insomnia. No side effects, either.

The 'Other Room' In Your One-Room Mansion

The official advice is this: if you're not asleep after about 20 minutes, get up. Go to another space and do something relaxing—listen to quiet music, do some light stretching—until you feel sleepy, then return to bed.

Which, in a classic 25-square-meter apartment, means... what, exactly? Go stand in the genkan? Sit on the toilet lid in the dark? The advice to 'move to a cozy armchair in another room' feels like it was written for people with, well, other rooms. 🤔

For the rest of us, maybe just sitting on that one square meter of floor space that isn't covered by the bed will have to do. Just don't turn on the big light. A dim, orange-colored light is best, apparently.

A Quick Word on Naps

This logic also applies to naps. If you're going to power nap, don't do it in your bed. A 10-30 minute nap slumped over your tiny desk or in a chair is better. This prevents you from falling into a deep sleep you can't wake up from.

Also, napping horizontally right after lunch can cause acid reflux. So, that's another reason to avoid a proper lie-down. Now you know.