If unable to sleep, get out of bed and engage in a non-stimulating activity elsewhere until sleepiness returns to reinforce the bed-sleep association.

“if you can if you're lucky enough try to go to a different room and in dim light read a book listen to a podcast whatever it is that relaxes you just do that don't check email don't eat because if you start eating that again trains your brain to start waking up and feeding at that time 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 and gradually if you do this and it's hard to do it you will relearn the association that you had I'm sure as a child which is that your bed is this place of sleepiness because often people will be saying I I feel so tired in the evening and then they get into bed and they say but now I can't fall asleep at all and I don't understand it in part it's because of that learned Association so that would be the fourth tip”

“if you're trying to fall asleep or fall back asleep and it's taking you longer than about 20 25 minutes you should just get out of bed and go elsewhere in the house do something else maybe even lie down on a different surface in the house to try and see if you can sleep there but don't stay in bed don't create a parir Association of wakefulness and your bed because that can lead to problems in subsequent nights”

“And that means that if you can't sleep, and you're in your bed, and you're laying there worrying, you are violating the rule. You have to get out of bed, and you have to go to the couch or go somewhere else and finish you're worrying or finish whatever you're doing, and then you can go back to bed.”