Siim Land: Can’t Fall Back Asleep? Do This

Key Takeaways

• If you can’t fall asleep within 15 minutes, get out of bed, go to another room, and do something relaxing in dim lighting. Return only when sleepy.
• Set a consistent wake time every day, regardless of when you went to bed.
• Limit caffeine if you wake up early; instead, focus on bright light exposure and physical activity to maintain alertness.
• Use your bed only for sleep and sex to reinforce its association with sleep.
• Start with stimulus control therapy and consider adding bedtime restriction if needed.

Notable Quotes

“Save your bed for sex and sleep only. Get out of bed if it’s been 15 minutes, only return to bed when sleepy.”

Bottom Line

To improve sleep quality, follow stimulus control therapy: get out of bed if awake for 15+ minutes, maintain consistent wake times, and avoid caffeine compensation.

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