Are screens and stress stealing your sleep? 5 surprising tips from sleep experts to help you rest

As the world becomes more digitally connected and our minds grow increasingly restless, good sleep is no longer a guarantee—even when we’re exhausted. If you find yourself staring at your ceiling past midnight or tossing and turning with an overactive mind, science may have just the reset button you need. Sleep researchers say the key isn’t in counting sheep or scrolling social media but in rewiring your cognitive approach altogether.

According to a recent report from New Scientist, sleep scientists revealed several ways to deal with sleeplessness and seek the rest you deserve.

Cognitive Shuffling: A Sleep Trick for the Restless Mind
One of the more surprising sleep techniques gaining popularity is something called “cognitive shuffling.” The concept was developed by Luc Beaudoin at Simon Fraser University in British Columbia and is designed to distract the mind from spiralling thoughts.

Beaudoin’s approach is simple yet effective. Pick a random word—say, “plonk”—and mentally generate other words that begin with each letter, like "puma", "lion", "orange". Then, vividly picture each one. This exercise mimics the random mental imagery that often accompanies the "hypnogogic state"—the stage between wakefulness and sleep.

Dr Sophie Bostock, a sleep consultant, told New Scientist, “It’s not that we need to make the mind blank... but we do want to steer it away from anything too logical.” A small study of 154 students showed promising results with this method, reducing the time it took participants to fall asleep.

The Power of Sleep Restriction
For those struggling with deeper, chronic insomnia, cognitive behavioural therapy for insomnia (CBTI) remains the gold standard. Kevin Morgan, founder of the Clinical Sleep Research Unit at Loughborough University, underscored that CBTI is the internationally recommended treatment for insomnia, especially when poor sleep becomes routine.

A particularly effective component of CBTI, according to Morgan, is sleep restriction therapy—a counterintuitive method that limits time in bed to the actual amount of sleep one gets, thereby improving sleep efficiency over time. It requires commitment, often taking six to eight weeks to show results, but it directly targets the mind’s racing pre-bedtime state.

Let Sleep Come to You
Colin Espie, Professor of Sleep Medicine at the University of Oxford, offered an important philosophical reframe: “You can’t get to sleep. No one can or ever has,” he said. “You can only fall asleep. It’s an involuntary behaviour that happens to us, and for us, but not by us.” His advice? Go to bed only when you feel genuinely sleepy, not just tired or obligated by the clock.

Create a Sleep-Friendly Sanctuary
Experts also recommend environmental changes to support better sleep. Joseph Dzierzewski of the US National Sleep Foundation advised making your bedroom a sanctuary: cool, dark, quiet, and uncluttered. Emerson Wickwire from the University of Maryland concurred, saying that a calming environment is the single most important factor for quality sleep.

Additionally, blue light and emotionally charged digital content before bedtime can significantly disrupt sleep. While many are aware of the light impact, Dzierzewski reminded readers that more than half of Americans still use screens within an hour of sleeping—making it an uphill battle for restful nights.

Gratitude Over Anxiety
Bostock also suggested trying gratitude exercises before bed, especially with children. “It’s very difficult to feel grateful and stressed at the same time,” she said, pointing to studies that show gratitude can reduce pre-sleep worry and increase relaxation.

When to Seek Help
Ultimately, chronic poor sleep isn’t just about feeling groggy. It’s been linked to severe health risks including type 2 diabetes, cardiovascular disease, obesity, dementia, and even some cancers. Aparajitha Verma, a sleep medicine neurologist at UTHealth Houston, stressed the urgency of prioritising sleep. “Anyone with insomnia should seek professional help and engage with a recommended programme of treatment ASAP,” added Morgan.

So, if your evenings are filled with screen glow and your nights are ruled by restlessness, it might be time to switch off, shuffle some thoughts, and let sleep come to you—on its own terms.