If you are having difficulty falling asleep and you have been in bed for half an hour, instead of staying in bed and maybe getting agitated, it’s best to get up and get out of bed, leave your bedroom, and do something boring like play solitaire, read the tax codes for your area, rearrange your sock drawer or use a couple of hand mirrors to count the number of freckles on your butt.
When you get up, don’t do anything you enjoy doing, or it will act as a reward for not falling asleep, and don’t get anything to eat or your body will get used to eating at that hour.
When you feel tired, go back to bed. But if you are still awake after another 30 minutes, get up once again.
