A Simple Strategy for When You Can't Sleep

Many of us have experienced those frustrating nights spent tossing and turning, watching the clock, and feeling sleep slip further away. If your bed has started to feel more like a source of stress than a place of rest, a technique known as the "get up" rule might be the reset you need.

The core principle is straightforward: if you haven't fallen asleep after about 20 minutes, get out of bed. This helps break the cycle of anxiety and frustration that forms when you lie in bed desperately trying to sleep.

Step 1: Leave the Bed Calmly
The first step is to physically remove yourself from the sleep environment. Do this without frustration; view it as a constructive step, not a failure. The goal is to reassociate your bed with sleepiness, not with wakefulness.

Step 2: Engage in a Calming, Low-Energy Activity
Once you're up, the key is to engage in a genuinely relaxing activity. Keep the lights dim and avoid anything stimulating.

Good options include:

• Reading a physical book or magazine (choose something mild, not a gripping page-turner).

• Listening to soft music, a calming podcast, or white noise.

• Doing some light stretching or practicing deep breathing exercises.

• Drinking a small glass of water (but avoid caffeine or large amounts of liquid).

Step 3: Protect Your Wind-Down Routine
It is crucial to avoid screens during this time. The blue light from phones, tablets, and TVs can suppress melatonin production and further disrupt your sleep drive. This is a time for analog relaxation.

If your mind is racing with thoughts, try writing them down. Jotting down a to-do list for the next day or scribbling worries in a notebook can help clear your mind and release the mental