The evidence is convergent. Multiple independent sources reach the same conclusion, the underlying mechanism is well-characterized, and even the field's most cautious voices treat it as worth doing.
virtually every sleep coach and sleep scientists um recommends that people actually if they can't sleep for 20 minutes or so of effort then you get up and leave the bed and go someplace else until until you feel sleepy enough to go back and try or fall asleep on the couch elsewhere
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Native comments, Twitter mentions, and Reddit threads about this claim — surfaced together so the conversation isn't fragmented across platforms.
Bookmarking — the dossier-vs-overview split is the right call. Most of the time I want overview; sometimes I want receipts.
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if after about 25 minutes you just can't seem to catch it and this is happening frequently I would just be mindful of you then starting to build a bonded Association in your brain that your bed is also the place of being awake
and only return to bed when you are sleepy and there is no time limit for that I don't want you to come back after half an hour when you are still awake and not feeling sleepy enough why because you're going to get back into bed and be in the same problem again
do not stay in bed for long periods of time awake and I think we mentioned this perhaps in the first episode too when you are awake in your bed for long stretches of time because your brain is an incredibly associative device it will quickly learn that that this thing called my bed is the place where I'm awake and not asleep and what you need to do is break that Association if you've learned that time and time again because you've stayed in bed and the rule of thumb and it's just a a rule of thumb about 20 25 minutes if you can't fall back asleep or you can't fall asleep it's okay
now because of our discussion during the course of of recording this series I get out of bed after even 101 15 minutes um so that I can start to eliminate that Association
as I mentioned the brain is this incredibly associative device and if you lie in bed awake your brain quickly learns that your bed is the place of wakefulness
you shouldn't stay in bed awake that trains your brain to be triggered by your bed and force you awake because you have a learned association so if you've been awake for 20 minutes then get up go and do something else and only come back to bed when you're sleepy is the general rule
you shouldn't stay in bed awake that trains your brain to be triggered by your bed and force you awake because you have a learned association so if you've been awake for 20 minutes then get up go and do something else and only come back to bed when you're sleepy is the general rule
Get out of bed, go to another room, in dim light, just read a book, no computers, and only return to bed when you feel very sleepy.