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Nighttime anxiety has me in a chokehold, jolting me awake at 3 a.m. most mornings with my heart hammering in my chest. While I fantasise about a relaxing spa break where I can finally decompress, I’ve found the next best thing: an ‘invisible day.’ What is it? A 24-hour digital detox that allows my nervous system to re-set before bedtime — and sleep experts approve.“Taking an invisible day, especially when done consistently, can be a powerful method of reducing stress and anxiety from an overstimulated brain, which can help with the 3 a.m. wakings,” explains Dr. Eric Zhou, associate professor in the Division of Sleep Medicine at Harvard Medical School. As a busy working parent, my smartphone is my lifeline. But every ping of a notification is also another demand on my time and attention. Instead, turning my phone off — even just for a day — helps me relax without being in a state of constant alert. Here’s why it's helping me to fight back against all those 3 a.m. wake-ups…Key takeaways: At a glanceAn ‘ invisible day’ is a 24 hour digital detox during which you either turn your phone off or place it on airplane modeExperts believe that silencing the demand for our attention allows our nervous system to decompress before bedtimeA higher than normal baseline level of cortisol is why many people with anxiety wake at 3 a.m.Reducing daytime stress helps lower the baseline level of cortisol, helping you to stay asleep all nightWhat is an invisible day and how can it help with your sleep?
