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If sleep feels elusive no matter how much time you spend in bed, you’re not alone. Millions of people struggle with sleep, often assuming that simply going to bed earlier or sleeping in later will help them feel more rested. It seems logical—more time in bed should mean more sleep, right? Unfortunately, this isn’t always the case. In fact, spending too much time in bed can actually work against you. It can fragment your sleep cycles, reduce overall sleep efficiency, and—perhaps most importantly—train your brain to associate your bed with wakefulness, frustration, or restlessness rather than sleep. Over time, this can lead to a negative feedback loop where the harder you try to sleep, the more elusive it becomes.

Sleep scientists refer to this as “conditioned arousal,” where your mind becomes hyper-aware or anxious in a space that should signal rest. This is why sleep hygiene guidelines emphasize using your bed only for sleep and intimacy—so your brain forms a strong, consistent link between getting into bed and falling asleep. While the general recommendation for adults is to get between 7 and 9 hours of sleep per night, the key isn’t just hitting that number. It’s about understanding your unique biological sleep need—the precise amount of sleep your body needs to feel refreshed and function optimally.

For most people, this means spending only about 30 minutes longer in bed than the number of hours of sleep you require. So, if you need 7.5 hours of sleep to feel your best, aim to be in bed for no more than 8 hours. This practice helps consolidate your sleep into a more efficient, restful block and strengthens your brain’s natural association between bed and sleep. As you continue your HIP 30-Day Trial, today’s focus will help you build a healthier relationship with sleep—one that’s based on rhythm, biology, and intention rather than just clock time.