Stop Watching the Clock

Turn the clock away and avoid checking the time during the night to reduce sleep-related anxiety.

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Preliminary research suggests…

Behavioral sleep guidance advises against clock-watching because monitoring time can raise arousal and performance anxiety around sleep. Direct trial evidence is limited; the recommendation follows from stimulus-control and arousal principles. Offered as general hygiene, not treatment for insomnia.

Keep clocks out of view; avoid checking time on waking all levels home

better sleepgeneral adultsstudentsparents

How to do it

Keep clocks out of view; avoid checking time on waking

This is the evidence-based dose. A shorter session still counts, it just gives partial benefit rather than the full effect.

Common misconceptions

“Knowing the time helps me plan sleep.” It usually adds pressure and delays sleep.
“Checking the phone briefly is harmless.” It exposes you to light and engaging content.

What we won't claim

Do not claim to diagnose, treat, or cure insomnia, sleep apnea, or any sleep disorder
Do not promise guaranteed, instant, or permanent improvements in sleep
Do not present these general hygiene techniques as clinical therapy (e.g., CBT-I) or a substitute for medical care

When to seek a professional

Loud snoring with witnessed gasping/choking or breathing pauses plus daytime sleepiness (possible obstructive sleep apnea), refer to a clinician
Difficulty falling or staying asleep at least 3 nights/week for 3+ months with daytime impairment (possible chronic insomnia disorder), refer to a clinician
Excessive daytime sleepiness despite adequate time in bed, or falling asleep involuntarily during activities, refer to a clinician

Key sources (3), grade mix A:3 · B:0 · C:0

Every source below carries its own grade and links to the original study. This is the audit trail.

AB. Murawski, Levi Wade, R. Plotnikoff, D. Lubans, M. Duncan (2017) · Sleep Medicine Reviews · 10.1016/j.smrv.2017.12.003

AK. Chung, Chit-Tat Lee, W. Yeung, Man-Sum Chan, Emily Wing-Yue Chung, W. Lin (2018) · Family Practice · 10.1093/fampra/cmx122

AT. Morgenthaler, M. Kramer, C. Alessi, L. Friedman, B. Boehlecke, Terry M. Brown, Jack Coleman, V. Kapur, T. lee-chiong, J. Owens, Jeffrey P. Pancer, T. Swick (2006) · Sleep · 10.1093/sleep/29.11.1415

✓Explore all 891 studies in Sleep →

The full evidence base this focus area draws on, every study with its grade and DOI.