Lesson
The twenty-minute rule
If sleep does not come back in about twenty minutes, get up, keep the light low, return when sleepy.
Lying awake and trying hard to sleep teaches the brain that bed is a place for wrestling with thoughts. A cornerstone of insomnia treatment is simple: if you are still awake after about twenty minutes, get up, keep the light dim, do something quiet, and come back when sleepiness returns. Nightlight reminds you gently, without a clock to stare at.
Sources
- Edinger et al., Behavioral and psychological treatments for chronic insomnia disorder in adults: an AASM clinical practice guideline, Journal of Clinical Sleep Medicine, 2021
Evidence label: Strong evidence. What the labels mean.
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