Why Trying to Sleep Makes Insomnia Worse: A Buddhist Psychiatrist's Insight
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| Photo by the author |
The Hidden Trap: When the Will to Sleep Backfires
When you lie down at night and sleep doesn't come, what thoughts fill your mind? "Ah... I really need to sleep. Why am I still awake?" "Am I going to be up all night again?" "Sleep, please... just fall asleep!"
You might even tell yourself, "If I don't fall asleep now, tomorrow will be ruined." Does this sound like you?
This single thought—this desperate "will to sleep"—is often the biggest reason insomnia becomes worse.
Dr. Jeon Hyun-soo, a renowned psychiatrist and Buddhist practitioner, teaches a powerful Body Scan meditation to help with sleeplessness. However, he emphasizes a crucial point: before you try any technique, you must first truly understand the nature of sleep itself.
His approach isn’t about "hacking" your sleep with pills or gadgets. Instead, it’s about returning to your body’s natural rhythm through compassion and non-attachment.
In fact, there is a frustrating irony that many people with insomnia face: the harder you try to sleep, the more awake you become.
The Nature of Sleep and the Reality of Insomnia
The most important thing to realize about insomnia is that sleep is not something you "do." It is just something that happens to you.
Dr. Jeon explains that sleep is governed by the Autonomic Nervous System. Much like digestion or the beating of your heart, you cannot force sleep to happen through sheer will.
No matter how much you wish to digest your food faster, your body does it at its own pace. Sleep follows the same biological law.
Dr. Jeon offers a profound definition that challenges everything we think we know about sleep:
"Insomnia is not the physical state of being unable to sleep; it is the mind’s state of fear and anxiety about not being able to sleep."
This psychological state—this fear—creates a biological barrier that locks you out of rest:
• The Trap of Effort (Sympathetic Nervous System): When you "try hard" to fall asleep, you activate your "fight-or-flight" mode. This keeps your brain alert, agitated, and ready for action—the exact opposite of what you need for rest.
• The Path of Ease (Parasympathetic Nervous System): Sleep occurs naturally when the "rest-and-digest" mode takes over. This state is activated only when you have a "peaceful mind with no worries," accepting that sleep may or may not come.
When you stop "trying" and start "resting," you create the perfect conditions for sleep to arrive.
Breaking the Myths: How Much Sleep Do You Actually Need?
One of the biggest triggers for sleep anxiety is the rigid belief that we must get 8 hours of sleep every single night.
Dr. Jeon advises us to break free from this fixed idea to remove the "performance anxiety" surrounding sleep.
• The Body’s Wisdom: Our bodies are incredibly intelligent. They have a natural ability to secure the "micro-sleep" necessary for survival. You don't need to "manage" your sleep; your body is already doing it for you.
• Proof of Resilience: History and experience show us that humans can function on very little sleep when necessary. Dr. Jeon points to soldiers who can fall into a deep sleep even while marching. This proves that your body will take the rest it needs if you just stay out of its way.
The Insight: Insomnia loses its power the moment you lose your fear of it. Once you accept that your body will take what it needs, the anxiety fades, and sleep—ironically—finds its way back to you much sooner.
Managing Thoughts and Physical Discomfort: The Art of Letting Go
When you are lying in bed and sleep doesn't come, two main obstacles usually arise: a racing mind and a restless body.
Dr. Jeon offers a compassionate and scientific way to handle these challenges without triggering your "fight-or-flight" response.
How to Handle a Racing Mind: Thoughts are Just "Phenomena"
Many people struggle because they believe they are the ones producing their thoughts.
Dr. Jeon clarifies a profound truth: Thinking is not something you do; it is a "phenomenon" that arises when the conditions are met.
Also, he often reminds us of a startling reality: "Thinking is the enemy." Especially at night, your thoughts are not your friends; they are the very things keeping you from the rest you deserve.
Because thoughts arise independently and often act as an "enemy" to your peace, Dr. Jeon emphasizes that the key is to recognize the thought, let it go, and return to the present moment. This wisdom is echoed by great spiritual teachers:
• Ven. Wonbin suggests a powerful way to return to the "now." He advises constantly asking yourself, "Am I awake right now?" This simple question instantly cuts through the fog of wandering thoughts and anchors your mind in the present.
• Ven. Beopsang offers an even more direct insight: "Insomnia? That too is just a thought." He teaches that once you let go of the very idea of "having insomnia" and return to what is right in front of you, the problem of insomnia itself vanishes.
Don't Analyze: When a worry or a memory pops up, do not ask, "Why am I thinking this?" or "How can I stop this?" Analyzing only feeds the fire and keeps the Sympathetic Nervous System active.
The Objective Observer: Simply acknowledge the thought by saying, "Ah, a thought has arisen." View it objectively, like a cloud passing in the sky. If you don't follow the thought or try to suppress it, it will eventually lose its power and fade away. By returning to the present, you keep your brain in a resting state.
How to Handle Physical Restlessness: Don't Force Stillness
One of the biggest mistakes is trying to stay perfectly still when your body feels uncomfortable. This "forced stillness" actually creates more stress.
• Toss and Turn Gently: If it’s hard to lie still, feel free to turn to the left or right. Adjust your position until you feel comfortable.
• Take a Short Break if Needed: If you feel extremely restless, it is okay to sit up for a moment and then lie back down.
• The Golden Rule: Do not leave your bed to start a new activity. Don't turn on the TV or check your phone. Staying in the quiet, dark environment of your bed communicates to your body that it is still time for rest, even if you are not yet unconscious.
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| Photo by the author |
The Shift: From "Sleeping" to "Resting"
If you find yourself unable to fall asleep at night, Dr. Jeon suggests a radical shift in perspective. Instead of worrying about insomnia, focus on the value of simple rest.
• Gratitude for the Bed: When you lie down, feel a sense of deep gratitude. "In this world of chaos, I am safe. I have a bed. I can turn off the lights and lie down. This is a blessing."
• The "If It Comes, It Comes" Policy: Tell yourself: "If sleep comes, I sleep. If it doesn't, I simply rest."
• The Body Still Recovers: Even if you don't lose consciousness, lying still with your eyes closed allows your body to perform essential maintenance. By accepting "not sleeping," you lower your heart rate and actually feel refreshed the next morning.
Body Scan Meditation: A Simple Practice for Insomnia
Dr. Jeon personally practices and recommends the Body Scan as the ultimate tool for transitioning the body into a state of rest.
This practice anchors your mind to physical sensations and helps calm anxiety at night, preventing it from wandering into stressful thoughts.
How to Perform the Dr. Jeon Body Scan:
1. Lower Body Scan (Toes to Thighs)
Start with the big toe of your right foot and feel the sensation of each of your five toes, one by one. As you focus on each part, imagine your breath flowing into and out of that specific area.
As you exhale, visualize any discomfort leaving that part of your body, allowing it to become perfectly relaxed.
Move your awareness up through the top of your foot, the sole, ankle, shin, calf, and the knee (feeling the bone and joint), all the way to the thigh. Then, repeat the exact same process for your left leg.
2. Torso Scan (Pelvis to Chest)
Begin with your internal organs in the pelvic area, then move up to your abdominal organs like the stomach and liver, and continue to your chest and back.
Consciously perceive both the surface of your skin and the inside of your body. Again, imagine your breath entering and leaving these areas, carrying away any tension or discomfort as you breathe out.
3. Upper Body Scan (Fingers to Shoulders)
Starting from the tips of your right fingers, move your awareness through the back of your hand, the palm, lower arm, upper arm, and shoulder, connecting each sensation with your breath. Repeat the same steps for your left arm.
4. Head and Face Scan
Feel the skin and the inside of your neck, your face, hair, scalp, and even the brain inside your head. Imagine your breath entering and leaving through the crown of your head (the fontanelle).
5. Full Body Circulation
Finally, visualize the breath entering through the crown of your head, sweeping through your entire body, and exiting through the soles of your feet. Then, imagine the breath entering through the soles of your feet, traveling back up through your whole body, and exiting through the crown.
6. Merging with the Breath
Throughout this entire process, let go of the goal to fall asleep. Simply stay present with the flow of your breath as you scan your body, entrusting your mind to the natural rhythm of each inhale and exhale.
[A Personal Reflection: When Practice Becomes Peace]
While listening to Dr. Jeon’s meditation guide, I was reminded of a wonderful teaching by Ven. Beopsang. Many people struggle because they fall asleep during meditation, but Ven. Beopsang says with a smile:
"People often worry about falling asleep while meditating. But if you can't sleep, what better time is there to meditate? Some people even practice 'Lie-down Meditation' (Waseon) on purpose. If sleep comes during meditation, what a blessing that is!"
I recently had a chance to put Dr. Jeon’s method into practice. A few days ago, I woke up in the early hours and found it difficult to drift back to sleep.
Instead of tossing and turning in frustration, I began the Body Scan exactly as Dr. Jeon taught. The result was remarkable. I felt my entire body enter a state of profound relaxation.
Dr. Jeon himself mentioned that he often falls into a deep sleep by the time he reaches his ankles during the scan.
While everyone’s experience is different, I felt firsthand how this practice dissolves the tension that keeps us awake.
The final secret is this: While the Body Scan is a powerful way to help you sleep, don't use it as a tool to 'force' rest.
Instead, simply focus on caring for your weary body. When you stop fighting the night and let your body settle, you will eventually fall asleep on your own.
Why the Body Needs Less Sleep Than You Think
Many people fear that losing sleep will cause illness or cognitive decline. However, Dr. Jeon points out that the human body is incredibly resilient.
• Personal Examples: Many great practitioners and even students in high-stress environments survive on very little sleep for periods without permanent damage.
• The Body Knows: Your body will take the "micro-sleep" it needs if you just stay out of its way. By trusting your body's wisdom, you remove the "performance anxiety" surrounding sleep.
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| Photo by the author |
A Night of Peace Awaits You
Dr. Jeon’s teaching is simple but deeply practical: when we stop fighting our thoughts and gently return to the present moment, the mind begins to settle on its own.
You don't need to fight insomnia or force yourself to fall asleep. You only need to change your relationship with it.
Tonight, when you lie down:
• Be grateful for your bed.
• Let go of the requirement to sleep.
• Perform the Body Scan with a heart of compassion for yourself.
By following Dr. Jeon’s guidance, you aren't just fixing your sleep; you are training your mind to be at peace with what is. And in that peace, sleep often returns naturally.
Deepen Your Practice: Guided Wisdom from Dr. Jeon
To truly experience the peace we’ve discussed, I highly recommend watching these two videos by Dr. Jeon Hyun-soo. His calm voice and profound insights will provide the comfort and guidance you need to settle your mind tonight.
1. Understanding the Essence of Sleep and Mind
In this video, Dr. Jeon explains how to release the "will to sleep" and find true rest. Watching his gentle explanation will help you let go of the anxiety that keeps you awake.
2. Practical Guide to Body Scan Meditation
This video is the perfect companion to this article. Following Dr. Jeon’s step-by-step guidance will help your body and mind enter a state of deep relaxation. I encourage you to listen to this before you lie down tonight.
Note: I recommend watching from 4:50, as it covers the core principles discussed in this post. For the detailed Body Scan instructions, please jump to 15:00–19:00.
Related Wisdom: Deepen Your Journey to Rest
If you found this post helpful, I invite you to explore these two related articles. They offer even deeper insights into the wisdom of letting go and finding peace within.
1. "Thinking Is the Enemy": Dr. Jeon’s Powerful Guide
"Why Thinking Causes Suffering — And How to Stay Awake in Reality"
This post dives deeper into Dr. Jeon’s core teaching that our thoughts are often the very obstacles to our rest. Learn how to stop being a slave to your racing mind and find the silence you deserve.
2. The Paradox of Insomnia: Wisdom from Ven. Beop-sang
"The Insomnia Paradox: Stop Trying to Sleep (The 100% Acceptance Zen Method)"
Ven. Beop-sang shares a profound spiritual perspective on why the harder we try, the further sleep drifts away. This is a must-read for anyone who wants to understand the "reverse psychology" of a peaceful mind.
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