Disclaimer: This information is for educational purposes and does not constitute medical advice. Please consult a healthcare professional for your specific situation.
Limit your time in bed to the actual number of hours you typically sleep. If you're in bed for 8 hours but only sleep for 5, start by only allowing yourself 5 hours in bed (e.g., 1 AM to 6 AM). This builds up "sleep pressure" (adenosine), making you genuinely tired. Gradually increase time in bed as your sleep efficiency improves. insomnia -2002-
If you've been lying in bed awake for ~15-20 minutes, get up. Go to another dark, quiet room. Do something boring and non-stimulating (read a paper book, listen to a calm podcast, fold laundry). Only return to bed when you feel sleepy. This breaks the mental association between "bed" and "frustration." Disclaimer: This information is for educational purposes and