Can’t fall back asleep? Try the 20-minute rule

Feeling well rested is kinda like having a superpower—it makes everything (including your journey) seem easier. Don’t leave it to chance! If you wake up in the middle of the night, set this plan into motion.

Try this!

Let’s dive a little deeper…

Sure, it might seem odd to get out of bed when you’re trying to fall asleep. But go with us here: How do you feel tossing and turning or watching the back of your eyelids, unable to drift off? Frustrated? Anxious? Those aren’t exactly conducive to sleep. And over time, they can make your bed feel less restful, creating a bleary-eyed cycle.

Changing your scenery and focusing on something other than the fact that you’re still awake actually helps you relax and break that association. Then, climbing back under the covers when you’re calm and drowsier, helps you fall asleep and creates the more positive association of bed = zzz’s.

Oh, and don’t watch the clock waiting for the 20-minute mark—estimating is better. You may also have to get up and lie down a few times, especially in the beginning. Be patient; healthy sleep is worth pursuing. Seven to nine hours a night is linked to a lower risk of chronic diseases, and research suggests it makes it easier to eat well, move regularly, and develop a mindset that helps you reach your goals.

3 fast facts

1. The majority of adults report a sleep problem every night or almost every night.

2. Healthy sleep makes it easier to eat well, move regularly, and have a more helpful mindset.

3. Planning ahead for what you’ll do when you have trouble sleeping can help you fall back asleep more easily and quickly.