For many, the midnight hours are not a time of rest but a battleground of tossing, turning, and the agonizingly slow tick of the clock. This cycle of sleeplessness often spirals into a daytime fog of exhaustion, where the lack of energy becomes a secondary burden to the anxiety of knowing another restless night awaits.
In response to this growing modern epidemic, Merijn van de Laar, a sleep expert based in Eindhoven, has launched a strategic initiative to help people improve sleep quality naturally. Through a targeted challenge hosted on Instagram, van de Laar is guiding participants through a two-week program designed to break the psychological and biological chains of insomnia.
The initiative moves beyond the cliché advice of counting sheep, focusing instead on the complex relationship between the human mind, the biological clock, and the chemical signals that tell the brain it is time to shut down. By addressing the “vicious circle” of sleep anxiety, van de Laar aims to provide a practical roadmap for those who have lost their grip on a healthy nocturnal routine.
The core of the problem, according to van de Laar, is often the stress generated by the act of not sleeping. “Mensen krijgen lastig grip op hun slaapproblemen. Het kan ervoor zorgen dat je in een vicieuze cirkel terechtkomt. Je gaat stressen en daardoor ga je alsmaar slechter slapen,” he explains. This psychological loop transforms the bedroom from a place of sanctuary into a source of stress, further alerting the nervous system and making sleep even more elusive.
The Evolutionary Logic of the Wake State
One of the more provocative aspects of van de Laar’s approach is the reframing of “wakefulness.” In a society that views lying awake as a failure or a medical symptom, he suggests that we have developed a distorted relationship with the night. He argues that being awake during the night was once a vital survival mechanism—a “wake state” that allowed early humans to remain alert to threats, such as a predator lurking nearby.
By acknowledging that lying awake is a natural human capacity rather than a malfunction, participants in the challenge can lower their cortisol levels. When the fear of being awake is removed, the body can more easily transition back into a state of relaxation, which is the necessary precursor to actual sleep.
Harnessing Adenosine and Sleep Pressure
To move from theoretical understanding to physical results, van de Laar emphasizes the role of adenosine, a neuromodulator that accumulates in the brain throughout the day. Adenosine is responsible for “sleep pressure”; the longer we stay awake, the more adenosine builds up, making us feel increasingly drowsy.
A counterintuitive but effective strategy van de Laar promotes is the restriction of time spent in bed. For those who spend hours tossing and turning, he suggests shortening their bedtimes. While this may seem paradoxical—spending less time in bed to get more sleep—it is a recognized technique in Cognitive Behavioral Therapy for Insomnia (CBT-I). By limiting the window of opportunity for sleep, the body is forced to accumulate a higher concentration of adenosine, which leads to a faster onset of sleep and improved sleep continuity.
This biological reset helps synchronize the internal clock, ensuring that the brain associates the bed with immediate sleep rather than a place for worrying or scrolling through a phone.
A Practical Framework for Better Rest
Beyond the chemical and psychological adjustments, the challenge provides a set of daily habits designed to align the body with its natural circadian rhythm. These interventions focus on the bookends of the day: the first hour of wakefulness and the final two hours before sleep.
The following guidelines form the basis of the practical application in van de Laar’s program:
- Morning Light Exposure: Seeking natural daylight as soon as possible after waking. This signals the brain to stop producing melatonin and sets a timer for its release later in the evening.
- The Two-Hour Wind-Down: Establishing an evening ritual that begins two hours before bed. This includes avoiding intensive exercise and heavy meals, both of which can elevate core body temperature and metabolic activity, interfering with the sleep transition.
- Social Connectivity: Prioritizing social activities during the day. Van de Laar notes that humans are social animals and that healthy social relationships are scientifically linked to better sleep quality.
These steps work in tandem to regulate the biological clock, ensuring that the transition from the high-energy demands of the day to the restorative stillness of the night is seamless.
The challenge is designed as a two-week sprint, providing enough time for participants to notice a shift in their patterns without becoming overwhelmed by the changes. By combining sleep restriction with environmental triggers like sunlight and social engagement, the program seeks to replace the habit of insomnia with a sustainable rhythm of rest.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Individuals suffering from chronic insomnia or sleep apnea should consult a healthcare professional before beginning a sleep restriction program.
As the current challenge progresses, the focus remains on empowering individuals to take ownership of their sleep hygiene through science-backed behavioral changes. The next phase of the initiative will likely involve analyzing the long-term sustainability of these habits beyond the initial two-week window.
Do you struggle with a “wake state” at night, or have you tried sleep restriction? Share your experiences in the comments below.
