(2) Sleep drive

Build enough sleep drive to sleep 

Sleep drive is another biochemical process that influences our sleep. The longer we are awake, the more sleep drive we accumulate. When we sleep, we deplete our store of sleep drive. This is depicted by the downward arrows in the diagram below. Sleep drive works in tandem with our circadian rhythm to influence the likelihood that we will be able to stay awake or remain asleep (see the squiggly line in the diagram below).

The accumulation of sufficient sleep drive can be hampered by the following: 

• • An irregular sleep schedule (e.g., sleeping in later and going to bed earlier). 

  • Napping 

  • Low levels of physical activity 

  • Caffeine: It inhibits the effect of a hormone responsible for sleep drive (adenosine). 

To accumulate a sufficient amount of sleep drive, do the following: 

• • Maintain a regular bedtime and rise time every day of the week. 

  • Avoid napping, or take one nap per day of less than 20 minutes (use an alarm). 

  • Engage in physical exercise (but not in the hour before bed). 

  • Limit caffeine intake and avoid caffeine during the 6 hours before bedtime. 

Using systematic sleep scheduling to build enough sleep drive

When people are experiencing insomnia, following the above instructions may not be enough to build enough sleep drive to restore normal sleep patterns. It may be necessary to use systematic sleep scheduling (see Strategy 9) which involves accumulating additional sleep drive by deliberately staying up later while keeping the same rise time. This technique helps people to fall asleep quicker and stay asleep longer.  

Continue to Strategy 3: Positive associations (Re-associate your sleep environment with sleep)

For more information

To learn more about circadian rhythms see the following pages on the website How Sleep Works: The Two Process Model of Sleep Regulation and Sleep-Wake Homeostasis.