Doctors warn the Gen Z ‘bedtime stacking’ trend is an insomnia trap and one-way ticket to morning burnout

From tomsguide.com

Step aside bedrotting, there's a new sleep habit taking TikTok by storm — and sleep experts are warning that it could cause insomnia and 3 a.m. wake-ups.

'Bedtime stacking' is gaining popularity among Gen-Z and essentially describes the practice of 'stacking' tasks to do before sleep from the comfort of your bed. These tasks could be finishing up on work, reading, snacking, making travel plans or just catching up on your favourite show.

However, psychologists and sleep doctors are warning against this sleep trend, which has garnered thousands of views on TikTok.

"Your brain associates your bed with doing everything except sleeping, which makes you more prone to have trouble falling or staying asleep," explains Dr Jade Wu, board-certified psychologist.

Below, we'll take a closer look at what bedtime stacking is, and how to do it without sacrificing your sleep. 

What is bedtime stacking?

"Bedtime stacking is when people make a 'command centre,' in bed — where they get to bed earlier, but still have everything they might need to finish up for the rest of the day before sleep," explains Alex Dimitriu, MD, and double board-certified in Sleep Medicine and Psychiatry.

In simple terms, bedtime stacking refers to the habit of multitasking in bed and is particularly popular among the Gen Z demographic. "It's a TikTok trend where people turn their beds into multifunctional, 'all-in-one' hubs for self-care, productivity and comfort before sleeping," says Dr. Wu.

One trending TikTok on the subject belongs to Sweden-based content creator Linnea Pham, whose post has garnered over 49,000 views and counting.

Inspired by the behavioural research method of habit stacking— an achievable way to form new habits by linking them to existing ones — the latest sleep trend aims to be the more intentional and productive alternative to 'bedrotting,' which sees people take to their beds for long stretches of time.

How bedtime stacking could be stopping you from sleeping

While creating a cosy command centre from the comfort of your bed might sound like an attractive prospect, experts are warning that it could be wreaking havoc on your sleep quality.

From overstimulating your brain to losing your bed's association with sleep, these are the three most significant ways that the bedtime stacking habit could be ruining your sleep.

1. Delays your usual bedtime

                                                                                                                             (Image credit: Getty Images)

Whether it's sending work emails, talking to a friend or making travel plans, using your bed as a base for anything other than sleeping means we lose its association with sleeping. That can make it harder for our brains to switch off and fall asleep.

Your brain associates your bed with doing everything except sleeping, which makes you more prone to have trouble falling or staying asleep

Dr Jade Wu, board-certified psychologist.

"Bedtime stacking runs the risk of getting too excited at a time when someone should be winding down," says Dimitriu, who is also the founder of Menlo Park Psychiatry and Sleep Medicine.

"Routines can run late, and the overstimulation can make it harder to shut it all down and fall asleep," adds Dimitriu.

Furthermore, some bedtime stacking tasks fly in the face of one of the basic sleep hygiene rules recommended by scores of sleep experts: Don't stare at screens before bed. From the blue light suppressing melatonin (the sleep-inducing hormone) to overstimulation, screens in bed make it harder to fall asleep.

2. Causes 3 a.m. wakeups

Stacking up productivity-based tasks and working through them keeps your brain switched on, suppressing your body's natural urge to sleep and increasing levels of cortisol, the stress hormone.

Your body naturally releases cortisol from around 3-4 a.m. to help you feel alert upon waking. However, when your baseline level of cortisol is already higher, this natural surge in cortisol can be enough to wake you up, explain experts.

"As cortisol is a wake-promoting hormone, when we are feeling stressed, and our bodies are producing too much of it, it will keep us awake," said Hannah Shore, Head of Sleep Science at Mattress Online, in a previous conversation with us.

Waking up at 3 a.m. with feeling of stress and anxiety can make it difficult to fall back to sleep. This interrupted rest can lead to feeling exhausted and burnt out come morning.

3. Worsens insomnia

Those prone to insomnia run the risk of making it worse by bedtime stacking, warn experts. "Bedtime stacking generally goes against sleep hygiene rules for someone who has insomnia or struggles with anxiety," says Doriel Jacov, a New York-based psychotherapist.

People experiencing insomnia are already vulnerable to having overly active minds at night, and bedtime stacking, which involves multitasking and increased technology use, often exacerbates that, he explains.

"When people regularly watch shows, scroll, eat, or work in bed, the brain can begin to associate the bed with alertness rather than rest," says Dr Daniella Marchetti, PhD, DBSM, clinical psychologist specializing in behavioural sleep medicine. "This is one of the cardinal rules of Cognitive Behavioural Therapy for Insomnia (CBT-I) that I strongly do not recommend breaking."

What's more? Scientific evidence suggests that insomnia levels increase by 59% per every hour of screen time before bed.

"It turns what would have been a wind-down routine into another hour of cognitive stimulation," adds Jacov. This, in turn, further delays sleep latency — the time taken to fall asleep.

How to bedtime stack without it stealing your sleep

The verdict? "It's a neat fad, and got a lot of attention for being against the grain of everything we have heard before," says Dimitriu.

Both bedrotting and bedtime stacking, according to Dr Marchetti, reflect a cultural moment in which people are exhausted and are trying to decompress.

The difference is that bedtime stacking frames it as productivity or self-care, but physiologically, the body still experiences it as extended wakefulness in bed

Dr Daniella Marchetti, clinical psychologist specializing in behavioural sleep medicine

"The difference is that bedtime stacking frames it as productivity or self-care, but physiologically, the body still experiences it as extended wakefulness in bed. It’s a false friend," she says.

We can't deny that curling up in bed with a book and a sheet mask on still sounds divine, and maybe bedtime stacking just has to be that— sans all the danger to sleep. So here are three ground rules to lay down if you want to give it a try:

Choose low-stimulation activities

                                                                                                                         (Image credit: Getty Images)

Bedtime stacking can help people who overworked and overwhelmed to return to some semblance of a bedtime ritual. The key is to choose activities that calm down your nervous system. This can include reading, journaling, light stretching, or playing with your pet.

However, introducing technology is where bedtime stacking can become problematic. "Activities like sending emails, watching TV (especially something intense), or scrolling social media are more likely to activate your nervous system," says Jacov.

Set a time limit

"People who already sleep well may not notice much impact if their bedtime routine is brief and calming. But this habit could set them up for trouble later on," warns Dr. Marchetti.

The solution would be to create a short wind-down routine before getting into bed. If you are going to bedtime stack, set a predetermined limit for how long you'll do so.

"Choose a time when you want to focus on sleep alone and stick to it. This helps stop bedtime activities from keeping you up an extra hour," adds Jacov.

Maintain the bed-sleep association

As we've mentioned above, ruining the bed-sleep association is one of the biggest side effects of indulging in bedtime stacking.

"Pay attention to how bedtime stacking affects your sleep patterns," warns says Jacov. "If you start to notice that it is worsening your ability to fall or stay asleep, that's a sign to either stop or switch to a different activity."

Other than setting a time limit, it's also important not to make it a habit. Dr Wu suggests treating yourself to a bedtime stacking night occasionally, but certainly not every day.

https://www.tomsguide.com/wellness/sleep/board-certified-sleep-doctor-warns-against-new-bedstacking-trend-heres-why

A Simple Mental Exercise to Disengage the Anxious Brain for Sleep

From bocaratontribune.com

The Technique, Which Involves Visualizing Unrelated Words, Offers a Non-Pharmaceutical Method to Interrupt “Worry Loops” and Combat Sleep-Onset Insomnia.

For many Americans struggling with sleep-onset insomnia, the persistent cycle of anxiety and replayed thoughts is the primary obstacle to rest. A simple mental exercise known as “cognitive shuffling” is gaining traction as a drug-free strategy to calm the overactive brain and induce sleep. The technique, which has circulated widely on social media and found advocates in highly stressed professions, involves systematically diverting the mind into a state conducive to rest, according to sleep experts.

Mechanism and Method of Cognitive Shuffling

Cognitive shuffling is a mental exercise designed to “force my mind out of that loop and into a state where I can finally rest,” said Dr. Joe Whittington, an emergency room physician whose irregular hours and intense shifts often made it difficult to quiet his mind.

The strategy works by directing the mind to focus on words that have no association with one another, striking a balance between being engaging enough to distract the user from intrusive thoughts, but not so interesting that the brain becomes overly alert.

The technique is performed in a structured manner:

• Start with a random word (e.g., “Pluto”).
• Generate as many words as possible that begin with the first letter of the original word (e.g., “Plane, poodle, play, peaches”).
• Take a moment to visualize each word.
• When that letter is exhausted, move to the next letter of the original word (e.g., “L” for “Love, light, lemur, linger”).

The goal is to help the mind mimic the process of naturally drifting off, a state often characterized by random, disconnected thoughts and vivid images. Luc P. Beaudoin, a cognitive scientist who developed the technique, explained that these disconnected images “don’t create a clear story line and may help your brain to disengage from problem solving or worry loops”.

Evidence and Expert Recommendations

Dr. Beaudoin, who developed the technique more than 15 years ago in response to his own insomnia, led a 2016 study to evaluate its effectiveness. The research, which compared cognitive shuffling with a psychological method known as constructive worry (jotting down worries and solutions), found that both techniques were “equally effective” in helping students manage insomnia after about a month. Participants who used both methods were more likely to rate cognitive shuffling as the more helpful and easier tool.

However, experts caution that the evidence is not yet sufficient to recommend cognitive shuffling as a primary treatment for insomnia, such as cognitive behavioural therapy for insomnia (CBT-I), a proven method for chronic sleep issues. Dr. Jorge I. Mora, of the University of Pennsylvania, suggested that more study is needed before it can be considered a consistent tool.

Despite the need for further research, experts agree there is no harm in trying cognitive shuffling as a complement to other evidence-based methods. Shelby Harris, a clinical psychologist specializing in behavioural sleep medicine, noted that “when it works, wow, it can really help some people”. Dr. Harris sometimes suggests unique variations, such as patients inventing random cupcake combinations until they drift off.

If cognitive shuffling proves frustrating or fails to induce sleep after about 20 minutes, Dr. Harris recommends getting out of bed to engage in a quiet activity in dim light—such as stretching, colouring, or working on a jigsaw puzzle—and returning only when genuinely sleepy.

Based on the original article published by The New York Times, available at: https://www.nytimes.com/2025/03/20/well/mind/sleep-cognitive-shuffling.html

---

This article is intended for informational purposes only and does not provide medical advice, diagnosis, or treatment. It should not be considered a substitute for professional medical guidance. Readers are strongly encouraged to consult qualified healthcare professionals for any questions or concerns regarding their health.

https://www.bocaratontribune.com/bocaratonnews/2026/03/cognitive-shuffling-a-simple-mental-exercise-to-disengage-the-anxious-brain-for-sleep/ 

Wide Awake At 2 A.M. Here’s Why Insomnia Peaks During Menopause

From forbes.com

It’s 2:17 a.m. You’re exhausted, but wide awake. Your mind races. A sudden wave of heat rises through your body. You finally drift off—only to wake again an hour later. By morning, you feel depleted, foggy, and irritable. And yet, when you mention it to a provider, you’re told it’s “just stress” or “part of getting older.” Instead, you may simply be experiencing insomnia.

Up to two-thirds of people occasionally experience symptoms of insomnia, according to the National Sleep Foundation. But insomnia is more than just a few nights of poor sleep. It is a common sleep disorder characterized by difficulty falling asleep, staying asleep, or achieving restorative sleep—even when there is adequate time and an environment conducive to rest.

 While insomnia can be triggered by trauma, stress, life transitions, or medications, researchers are increasingly examining another powerful and often overlooked contributor: menopause.

Sleep disturbances, including insomnia, are common during and after the menopause transition. 

According to the World Health Organization, menopause marks the end of menstrual cycles, typically occurring between ages 45 and 55 as oestrogen levels decline. It is associated with symptoms such as hot flashes, mood changes, and sleep disruption, while also increasing long-term risks for conditions like osteoporosis and heart disease. These changes often occur during midlife—a period generally spanning ages 35 to 65—when many women are already managing significant personal and professional responsibilities.

                                                                                 Woman In Bed With Menopausal Insomnia.    getty 

1. Midlife Is A Significant Risk Factor For Insomnia

As people age, the body’s internal clock (circadian rhythm) may become less resilient to stress and schedule changes. While sleep deprivation at any stage of life can be harmful, chronic insomnia during midlife carries additional emotional and physical consequences.

The National Institute on Aging notes that increased responsibilities during middle age—demanding careers, caring for aging parents, and supporting children—significantly contribute to sleep disruption. Heightened stress and emotional arousal during this period often make it harder to fall or stay asleep.

Menopause can compound these challenges. Hot flashes and other vasomotor symptoms frequently interrupt sleep, and studies suggest that women report higher levels of caregiving-related sleep problems compared to men. A 2026 review published in Menopause found that sleep disturbances remain highly prevalent during postmenopausal years—even among women without significant vasomotor symptoms—and can substantially affect quality of life.

Given these overlapping stressors, tailored treatment strategies are essential. Approaches may include cognitive behavioural therapy, mindfulness practices, yoga, acupuncture or acupressure, dietary improvements, and short-term pharmacologic support when appropriate. Addressing both physiological and psychological contributors is key to improving sleep outcomes.

2. Hormonal Changes May Contribute To Insomnia

Healthy sleep habits—such as maintaining good sleep hygiene and keeping a cool bedroom environment—are important during menopause. However, insomnia is a clinical sleep disorder, not simply “poor sleep,” and often requires targeted treatment.

Menopausal insomnia is influenced by hormonal changes, including increased cortisol and reduced levels of progesterone and melatonin—hormones that play essential roles in regulating body temperature, mood, and sleep cycles. For example, declining oestrogen can trigger night sweats and hot flashes while also contributing to increased anxiety, depression, and irritability. Together, these shifts make it more difficult to relax and fall asleep.

Managing menopausal insomnia requires targeted and effective strategies, one of the most evidence-based being cognitive behavioural therapy for insomnia (CBT-I).

Cognitive Behavioural Therapy for Insomnia (CBT-I) is widely recognized as a first-line, non-pharmacological treatment. A recent study published in Women’s Health Nursing concluded that CBT-I significantly improves sleep quality and reduces insomnia severity in menopausal women. Importantly, its effectiveness was consistent regardless of delivery method (in-person or remote), follow-up duration, or initial insomnia severity.

Because insomnia is so common during midlife and menopause, integrating CBT-I into routine clinical care could greatly benefit patients. Expanding standardized training programs and clinical protocols would help make this evidence-based therapy more widely accessible.

3. Negative Beliefs About Hot Flashes May Worsen Insomnia

While severe hot flashes are known to disrupt sleep, emerging research suggests that beliefs about hot flashes may also play an important role.

A recent study in Menopause examined whether hot flash beliefs were independently associated with insomnia severity. The findings indicated that negative beliefs about hot flashes may heighten physiological arousal and interfere with sleep—regardless of the actual intensity of the symptoms.

In other words, how women interpret and mentally respond to hot flashes may influence the degree of sleep disturbance they experience. This supports a broader mind–body framework, highlighting that cognitive and emotional factors can amplify physical symptoms.

Reframing menopause as a natural life transition rather than a personal failure or pathology may reduce distress and, in turn, improve sleep quality.

Moving Beyond Menopausal Insomnia

Treating insomnia becomes more complex when layered with menopausal symptoms. As research continues to evolve, women can take proactive steps by advocating for comprehensive care, asking informed questions, and seeking providers who approach health holistically rather than offering one-size-fits-all solutions.

While systemic change in women’s health care is still needed, self-advocacy remains powerful. Navigating menopausal insomnia with knowledge, support, and dignity is not only possible—it is essential for long-term well-being.

https://www.forbes.com/sites/sophieokolo/2026/03/05/wide-awake-at-2-am-heres-why-insomnia-peaks-during-menopause/

International Women's Day: Why women need more sleep than men - Expert shares simple Ayurvedic rituals for deeper rest

From thehealthsite.com

Are you having issues falling asleep lately? It could be a sign of insomnia that must not be ignored. On International Women's Day, let's discuss why women need more sleep than men and Ayurvedic remedies to fix the problem naturally

Between juggling professional deadlines, managing household responsibilities, and navigating biological shifts, a woman's day rarely ends when the sun goes down. However, while society prizes the "multitasking woman," her biology demands something else-deeper, more consistent rest. Research indicates that women often require more sleep than men, yet they are frequently the most sleep-deprived.

To understand how to reclaim this essential rest, we look to the expertise of Dr Rajani Kagga, Associate Professor in the Department of Prasuti Tantra and Stree Roga (Obstetrics and Gynecology) at Sri Sri College of Ayurvedic Science and Research, Bengaluru. Dr Rajani is a specialist in women's hormonal health and reproductive wellness, focusing on how traditional Ayurvedic protocols can restore modern physiological balance.

                               International Women's Day: Why women need more sleep than men - Expert shares simple Ayurvedic rituals for deeper rest

The Science behind a woman's sleep

In the deep states of sleep, a woman's body performs a delicate hormonal dance. The pituitary gland secretes female hormones like FSH (Follicle-Stimulating Hormone) and LH (Luteinizing Hormone) in rhythmic bursts. When sleep is disrupted or insufficient, the vital communication link between the brain and the ovaries (the HPO axis) is thrown off balance. From adolescence to menopause, lack of proper sleep is often the silent culprit behind irregular menstruation, ovulation issues, and mood swings.

In Ayurveda, sleep disturbance is primarily a sign of aggravated Vata, the energy composed of space and ether. When a woman is stressed and overworked, and there's a lack of routine, Vata is bound to increase, which can often result in a racing mind and shallow rest.

The Ayurvedic Sleep Toolkit

Dr Rajani suggests three simple, daily rituals to calm the nervous system and anchor the body's natural rhythms: Prathimarsha Nasya (Nasal Drops): Every morning, apply two drops of melted cow ghee into each nostril. This simple act supports the "higher faculties" like memory and complexion, while subtly preparing the body for better sleep quality at night.

Pada Abhyanga (The Feet Massage)

Before bed, massage your feet with warm coconut oil, ghee, or Ksheerabala oil. Follow this by soaking your feet in warm water; then oil them, followed by application of heat, which enhances absorption and calms the imbalance of the air element in the body. This practice stimulates marma points (vulnerable areas or 108 points in the body as mentioned in Ayurveda where veins, muscles, ligaments, bones, or joints intersect. These points are considered seats of life force, and when stimulated through massage, they help release blocked energy, improve organ function, and support mental/emotional health, and nadis (subtle energy channels) that connect directly to the head, inducing deep relaxation.

Shiro Pichu (The Crown Ritual)

If you are feeling particularly stressed, place a small cotton pad soaked in warm Brahmi oil on your head crown for 10 20 minutes in the evening. This nourishes the head and calms the nervous system without requiring a full hair wash.

Yogasanas for Restorative Rest

Before drifting off to sleep, incorporate these practices to transition the body from active to rest mode:

Sitting Pranayama and Mudras

Pranayama and mudras help calm the nervous system and relax the mind, preparing the body for deeper and more restful sleep.

Apana Mudra

Join the tips of your thumb, middle, and ring fingers and place them on the knees. Take deep breaths. Sit in this mudra posture, and take long, deep breaths for 10 minutes to regulate Apana Vayu, which governs menstrual and reproductive health. Women may begin practicing this five to seven days before their period to help avoid discomfort during menstruation.

Humming Bee Breath with Shankha Mudra

Gently place your little fingers below the lower lip, ring fingers above the upper lip, middle fingers on the sides of the nose, index fingers on the eyelids, and thumbs on the ears. Inhale deeply and make a humming bee sound as you exhale. Repeat 3 4 times.

Alternate Nostril Breathing

Place your left hand in Chin Mudra (tip of thumb and forefinger touching and other fingers extended). Lightly place the tip of the index finger and middle finger of the right hand between the eyebrows. Use your right thumb to gently close the right nostril and exhale through the left nostril; then inhale through the left nostril, close it, and exhale through the right nostril. Practice for 10 minutes, ensuring exhalation is longer than inhalation. Don't force your breath.

Lying Down Asanas

Speaking to TheHealthSite.com, Gurudev Sri Sri Ravishankar explained that certain relaxing yoga asanas can help beat insomnia naturally. These asanas release tension from the spine and abdomen, calm the nervous system, and prepare the mind for restful sleep. Here are the most effective ones - EXPLAINED:

Shishu Asana (Child's Pose)

Kneel on the floor with your knees slightly apart and sit back on your heels. Keeping the hips resting on the heels, slowly bend forward and lower your forehead towards the floor. Your arms may be stretched forward or relaxed alongside the body. Gently press the chest towards the thighs and allow the back and shoulders to soften. Breathe slowly and remain in this position for a few deep breaths before gradually coming back to a seated position.

Supta Baddha Konasana (Reclining Bound Angle Pose)

To practice Supta Baddha Konasana, sit with your spine erect and legs stretched forward. Bend the knees and bring the soles of the feet together, forming a diamond shape with the legs. Hold the feet and gently draw the heels closer to the pelvis. When comfortable, slowly lean back and lie down on the floor, allowing the back to rest fully. Let the arms relax beside the body or rest lightly on the thighs. Close your eyes and take slow, deep breaths while staying in the pose.

Supta Vajrasana (Reclining Thunderbolt Pose)

Begin in Vajrasana, sitting on your heels with the spine straight. Place your hands behind you for support and slowly lean backwards. Lower your elbows and forearms to the floor one by one, and with the support of the arms, gently lower your back towards the ground, followed by the head. Allow the hands to rest comfortably at the sides and breathe deeply as the body relaxes in the pose. To release, take the support of your elbows and arms to slowly raise the body back to the starting position.

Yogic Sleep Yoga Nidra Meditation

Yoga Nidra is a state of restful awareness where the body enjoys effortless, deep relaxation that is more restorative than an afternoon nap. Lie comfortably on your back with your legs slightly apart and arms relaxed beside your body, palms facing upward. Close your eyes and take a few deep breaths. Gradually bring awareness to different parts of the body from the feet and legs to the abdomen, chest, arms, face, and head consciously relaxing each area. Allow the breath to remain natural and effortless as the body sinks into deep rest. Remain in this relaxed state for several minutes, letting the body and mind drift gently towards sleep.

One of the most soothing and relaxing guided yoga nidra sessions with Gurudev Sri Sri Ravi Shankar that you can tune in to as you hit the sack.

Dealing With Insomnia? Practical Tips for Immediate Results

Are you battling constant sleepless nights and being medically diagnosed with insomnia? Try these expert-backed practical tips to fight the problem naturally:

1. Scent for Sleep: Add a pinch of sandalwood or mangosteen powder to a warm bath before bed to soothe the nervous system.
2. But keep it mild: Avoid strong, disruptive aromas like camphor in the bedroom; choose mild, calming scents instead.
3. The Golden Sequence: For the best results, start with Nasya in the morning, perform your foot massage and Shiro Pichu in the evening, followed by a warm bath and gentle Pranayama (like Nadi Shodhan) before bed.

By viewing sleep not as a luxury but as a vital hormonal requirement, women can transform their daily health from a state of fatigue to one of sustained happiness and vitality.

Happy International Women's Day!

https://www.thehealthsite.com/ayurveda/international-womens-day-why-women-need-more-sleep-than-men-expert-shares-simple-ayurvedic-rituals-for-deeper-rest-1307405/