The 15 minute rule could be all you need if you have trouble getting to sleep at night.
The guide is packed with helpful tips for a sound night's sleep, many of which you'll already be familiar with, such as having a sleep-friendly bedroom and a wind-down routine before bedtime, and of course taking care about what you eat and drink in the evening. But the stand-out tip for anyone struggling to sleep is what it calls the quarter-of-an-hour rule, and which has become more widely known as the 15 minute rule.
Sheaves and Espie explain that this technique works because if you spend a lot of time lying in bed awake, your brain can start associating your bed with being awake, frustrated or anxious about sleep. Following the 15 minute rule can break this association and instead reconnect the idea of being in bed with being asleep.
Of course one thing you shouldn't do is watch the clock while you're trying to get to sleep, as that can start your brain off; instead just relax, but if you estimate that a quarter of an hour has passed and you're still awake, it's probably worth getting up again.
And as to what you should do while you're out of bed, you could follow the guide's advice on creating your own wind down routine to prepare your body and mind for settling down to sleep; this might involve reading a book, listening to some calming music or doing relaxation exercises; for more ideas, see our guide toOne thing you should try to avoid, though, is looking at your phone; not only can the light from its screen suppress melatonin production, which in turn would disrupt your...
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