DAY 27

Person sleeping under striped sheets with text about better sleep.

Key takeaways

Don’t lie awake in bed—get up if you can’t sleep.

The 15-minute rule: try relaxing activities in dim lighting after 15–20 minutes.

Prepare soothing items in advance for easier nighttime relaxation.

Falling asleep and staying asleep can feel frustrating—especially when your mind is wide awake while your body is desperate for rest. But with just a few intentional habits, you can begin to retrain your brain and restore your natural sleep rhythm. Two simple yet powerful techniques—the 15-minute rule and going to bed only when you’re truly sleepy—can help break the cycle of insomnia and nighttime awakenings. These strategies are rooted in cognitive behavioral approaches to sleep and are designed to rebuild a healthy association between your bed and restful sleep.

When you lie awake in bed for too long, your brain may start to connect the bed with tossing, turning, or anxiety rather than relaxation. This creates a negative feedback loop that makes it even harder to fall asleep. By getting out of bed after 15–20 minutes of wakefulness and engaging in a quiet, calming activity—like reading or listening to soothing music—you send a clear signal to your body that the bed is for sleep, not stress. Over time, this practice helps reframe your sleep environment and improve your overall sleep efficiency.

In today’s content, we’ll explore how these simple rules can create powerful shifts in your nighttime routine, helping you fall asleep faster, stay asleep longer, and wake up feeling more refreshed.

Person under striped blanket with text about sleep improvement.

Key takeaways

Don’t lie awake in bed—get up if you can’t sleep.

The 15-minute rule: try relaxing activities in dim lighting after 15–20 minutes.

Prepare soothing items in advance for easier nighttime relaxation.

Falling asleep and staying asleep can feel challenging, but implementing two simple rules can help retrain your brain for better rest. The 15-minute rule and the principle of going to bed only when sleepy are key habits for addressing insomnia and nighttime awakenings. When you lie awake in bed for too long, it can reinforce a frustrating association between your bed and wakefulness. Instead, stepping away to engage in quiet, calming activities helps reframe the bed as a space for sleep alone.

Gradient horizontal line from blue to purple on white background.

Helpful Habit #5: Avoid Lying Awake in Bed

It’s a common misconception that simply staying in bed will help you fall back asleep. While short periods of rest in bed are fine, lying awake for extended periods can:

Instead, if you find yourself wide awake, it’s better to take action by following the next helpful habit.

Helpful Habit #5: Avoid Lying Awake in Bed

It’s a common misconception that simply staying in bed will help you fall back asleep. While short periods of rest in bed are fine, lying awake for extended periods can:

Instead, if you find yourself wide awake, it’s better to take action by following the next helpful habit.

Helpful Habit #6: Get Out of Bed After 15–20 Minutes

If you’re not falling asleep after about 15–20 minutes:

Estimate the time: Don’t watch the clock, but if you feel like enough time has passed, it’s probably time to get up.
Engage in relaxing activities: Leave the bedroom and try soothing tasks like:
- Reading a calming book or magazine.
- Writing in a journal.
- Practicing deep breathing or meditating.
- Listening to soft, relaxing music.
- Drinking herbal tea or warm milk.
- Doing light stretches or self-massage.
Use dim lighting: Keep the room dark or use red-hued lighting to maintain your melatonin levels and encourage relaxation.

Return to bed only when you feel sleepy again. Over time, this habit can train your body to fall asleep faster when in bed.

Proactive Preparation

To make this process seamless, plan your relaxation activities during the day. Gather items like a robe, book, or headphones before bedtime so they’re ready if you need them.