Still tossing and turning after 30 minutes in bed? It's time to get up.
Avoid Negative Associations
Your bed should be reserved for sleep and intimacy. Lying awake too often creates a link between your bed and alertness, making it harder to drift off in the future. This is a cornerstone of cognitive behavioral therapy for insomnia (CBT-I), backed by sleep experts.
When to Leave Bed
Rise if you've been awake for about 20 minutes. This threshold can vary slightly by individual—some may need a bit longer to wind down.
What to Do Next
Choose a calming activity in dim light, like reading or gentle stretching. Return to bed only when you feel genuinely sleepy.
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