If you cannot fall asleep after about 20 minutes, get out of bed and engage in a relaxing activity in low light before returning to bed.

noli's read

This advice is based on a well-established behavioral technique called 'stimulus control,' widely used in cognitive behavioral therapy for insomnia (CBT-I). The goal is to break the mental association between the bed and wakefulness or anxiety related to lack of sleep. Meta-analyses and randomized controlled trials (RCTs) consistently confirm that this approach improves sleep efficiency and reduces sleep onset latency. By staying in bed while awake, the brain risks conditioning this space to frustration rather than rest. The suggestion to prioritize dim lighting is also consistent with the science of circadian rhythms, as exposure to bright light could inhibit melatonin production. There is no exaggeration here; this is a fundamental recommendation made by sleep clinicians.

the sources

1. 1sleepfoundation.org