Being in bed without being able to get to sleep causes frustration and worry about the next day’s consequences. This can make getting to sleep even harder. Your bed becomes a place of frustration rather than sleep and rejuvenation.

Control works with you to break the connection between being in bed and feeling frustrated. If you are not tired and ready to fall asleep you should not be in your bed. Psychologists refer to this as stimulus control. If in bed and still awake after 15-20 minutes of trying to fall asleep, leave the bedroom. Avoid stimulating activities, like watching TV. Prepare for sleep by relaxing (reading, stretching, or meditating) and working through your thoughts and worries. Only return to bed when feeling sleepy. Leave again in 15-20 minutes if not asleep. Repeat this each night until you begin to associate your bed with sleep.