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Can’t Sleep? The Surprising Benefits of Quiet Wakefulness

woman laying in bed at night with eyes open

We've all experienced it: those frustrating nights when sleep seems just out of reach. Most people toss and turn into the wee hours. Others battle with racing thoughts or anxiety. Some give up and get out of bed altogether. 

But what if instead of fighting to fall asleep, you embraced simply resting while awake? Enter "quiet wakefulness," a restful state that allows your body and mind to relax without the pressure of sleeping. While it may sound counterintuitive, quiet wakefulness can offer surprising benefits that make those sleepless moments more restful and productive than you'd think.

What is quiet wakefulness?

woman asleep in bedwoman asleep in bed

Quiet wakefulness is a method of rest where you’re aware of your surroundings while in a relaxed state. It’s usually practiced lying down with your eyes closed. You’re not quite asleep, but you’re experiencing calm and ease. To practice quiet wakefulness, most people lie down in bed or on their couch, close their eyes and practice breathing deeply. Some may even try simple meditation techniques

During quiet wakefulness, your body starts to unwind as relaxation takes center stage. Your heart rate slows down, your blood pressure lowers and your mind may feel a bit clearer. Your brain also produces alpha waves. These electrical patterns happen when you're awake but relaxed and typically range from eight to 13 cycles per second. 

Despite this heightened relaxation, your brain isn't cycling through sleep stages or producing delta waves associated with deep, restorative sleep. Think of it like this: instead of a full recharge, you’re putting yourself on “low power mode.” 

The difference between quiet wakefulness and sleep

woman asleep in bedwoman asleep in bed

While quiet wakefulness can be beneficial, it's important to understand how it differs from sleep.

One key distinction lies in brain function. During quiet wakefulness, your neurons are still on the job, processing information from your surroundings. When you're sleeping (especially during those deep stages), neurons significantly reduce their activity. This neural quieting during sleep is crucial for your body's maintenance routine. 

Plus, the restorative benefits of sleep are unmatched! Sleep facilitates our most important biological processes, like memory consolidation, cellular repair and hormonal regulation.

Another key difference is the duration and depth of rest. Quiet wakefulness is often a short-lived state. Sleep involves multiple stages, each contributing to your physical and mental well-being.

6 benefits of quiet wakefulness

While it may not be as beneficial as sleep, quiet wakefulness is a valuable practice with its own set of benefits. 

1. It reduces stress and anxiety

First, quiet wakefulness helps to reduce stress and anxiety. This practice allows you to temporarily disconnect from daily stressors, helping to calm your mind. Over time, regular sessions of quiet wakefulness can contribute to better emotional regulation. Even brief periods – as short as 60 seconds – can improve your stress levels.

2. It supports mental clarity

Quiet wakefulness also supports mental clarity. It can serve as a mental refresh button, sharpening your focus and improving concentration for upcoming tasks. Unlike longer naps, quiet wakefulness doesn’t usually result in post-nap grogginess. During this time, your brain is in an “idling brain” mode, which can stimulate creative thinking and problem-solving by allowing your mind to make new connections.

3. It enhances physical relaxation

Your body can also benefit from quiet wakefulness. During this state, you experience a period of rest that helps soothe physical tension and may contribute to a temporary lowering of physiological stress indicators. Although not as restorative as sleep, quiet wakefulness provides your body with a restful pause, making it a useful tool for relaxation without the grogginess that can follow naps.

4. It prepares the body for sleep

Quiet wakefulness can also prepare the body for sleep. Practicing it before bedtime helps your body relax and serves as a buffer between evening activities and sleep. For those struggling to fall asleep, quiet wakefulness is a gentle alternative to the frustration of tossing and turning.

5. It promotes mindfulness

The practice of quiet wakefulness aligns well with mindfulness techniques. Quiet wakefulness provides an opportunity to observe your thoughts without judgment, potentially boosting self-awareness and emotional intelligence over time. It can also be a good stepping stone for exploring meditation or other mindfulness practices.

6. It's better than forcing sleep

We know it can be frustrating when sleep eludes you, but quiet wakefulness offers a valuable alternative. Rather than facing the frustration of trying to force sleep, accept the rest you're getting without pressure – it isn't time wasted. You can even practice it during the day when a full sleep cycle isn’t possible. Regular practice may improve both your waking hours and sleep quality.

Can't sleep? some things you can do to help

man asleep in bedman asleep in bed

Quiet wakefulness is great, but we all need sleep. These sleep-friendly techniques may help you drift off to dreamland:

 

  1. Stick to a sleep schedule. Your body loves routine, and going to bed at the same time every day makes it easier to fall asleep.
  2. Create a bedtime ritual. Wind down with some light reading, gentle stretches or relaxing music.
  3. Ditch the screens, and say goodnight to your devices at least an hour before bed. (Blue light can hurt your sleep!)
  4. Set the scene. Make your bedroom a sleep haven with dark curtains to block out light, a mattress that promotes healthier sleep and temperature-regulating blankets so you don’t overheat.
  5. Watch what you eat and drink. Heavy late-night meals and that evening coffee won’t do you any sleep favors. (But this mocktail might!)
  6. Zen out. Deep breathing and meditation can help calm a racing mind.
  7. Keep your bed sacred. Avoid working or watching TV in bed to keep your mental association with sleep strong.
  8. Soak up some sun. 30 minutes of natural sunlight during the day helps regulate your internal clock. This tells your body when it’s time to sleep.

 

Remember: quiet wakefulness is a valuable tool when sleep feels out of reach, but it doesn't replace sleep. It simply offers a way to find calm and rest – even when you're not dozing off.

Sleep is still the gold standard when it comes to rest and rejuvenation, and nothing can replace those precious hours of shut-eye. That's why it’s important to have healthy sleep practices. 

We believe in a holistic approach to sleep health, which means paying attention to both your sleep habits and your sleep environment. We're Happsy to help – explore more on the Happsy Blog to learn more about healthy sleep and healthier bedding.