Lying awake at night, staring at the ceiling, and wishing for sleep to come is one of the most frustrating experiences. Many people believe the best thing to do is stay in bed and wait, but sleep experts say that doing so can actually make insomnia worse. Getting out of bed when you can’t sleep might feel counterintuitive, but research shows it can help retrain your brain to associate your bed with rest instead of restlessness.
The Science Behind Why You Should Get Up
According to the National Sleep Foundation, if you can’t fall asleep after about 20 minutes, it’s better to leave your bed and do something calming until you feel sleepy again. This advice comes from a behavioral therapy technique called stimulus control, which is a cornerstone of Cognitive Behavioral Therapy for Insomnia (CBT-I). The goal is to strengthen the mental connection between your bed and the act of sleeping rather than frustration or anxiety.
When you stay in bed awake for too long, your brain starts linking that environment with wakefulness. Over time, this association can make it even harder to fall asleep. The American Academy of Sleep Medicine (AASM) explains that by getting out of bed and engaging in a quiet, low-stimulation activity like reading a book or listening to calming music you allow your body to reset its sleep drive naturally.
A study published in Sleep Medicine Reviews found that people who followed stimulus control guidelines fell asleep faster and experienced fewer nighttime awakenings compared to those who stayed in bed trying to force sleep. The act of getting up helps break the mental loop of frustration and lets your body’s natural sleep rhythm reassert itself.
What to Do When You Can’t Sleep
The key is to choose a relaxing activity that doesn’t involve bright light or screens. The Centers for Disease Control and Prevention (CDC) advises avoiding phones, tablets, or TVs, since the blue light they emit can suppress melatonin production and make it harder to fall asleep. Instead, try sitting in a dimly lit room and doing something soothing, like journaling, gentle stretching, or sipping caffeine-free herbal tea.
According to Harvard Medical School’s Division of Sleep Medicine, low-stress activities help quiet the mind and reduce the buildup of anxiety that often accompanies sleeplessness. Anxiety triggers the release of cortisol, a hormone that increases alertness and can interfere with your ability to fall back asleep. By distracting yourself with a peaceful activity, you lower cortisol levels and make it easier for your body to shift into rest mode.
How Getting Out of Bed Retrains Your Brain
Sleep is a learned behavior as much as it is a biological process. When you consistently associate your bed with tossing and turning, your brain begins to expect wakefulness in that setting. Getting out of bed helps break this cycle.
The National Institutes of Health (NIH) notes that over time, this approach strengthens sleep efficiency the percentage of time you spend asleep compared to the time you spend in bed. In other words, when you go to bed only when you’re sleepy and get up when you’re not, your brain learns that bed equals sleep, not worry or frustration.
Research in Behavioral Sleep Medicine found that patients who practiced stimulus control as part of CBT-I saw significant improvements in both sleep onset and overall quality compared to those who did not. This method remains one of the most effective non-medication treatments for insomnia worldwide.
Avoiding the Common Pitfall of “Trying” to Sleep
One of the biggest barriers to falling asleep is trying too hard. The Sleep Foundation emphasizes that sleep is a passive process you can’t force it. The more you think about needing to fall asleep, the more alert your brain becomes. Getting out of bed and doing something else breaks this mental pressure and allows sleep to return naturally.
If this happens frequently, it may help to reevaluate your sleep habits. Keeping a consistent bedtime, avoiding caffeine late in the day, and practicing relaxation exercises before bed can reduce how often you wake up during the night.
How EZ Nite Sleep Can Support Restful Nights
At EZ Nite Sleep, we understand that sleeplessness isn’t just about time in bed it’s about creating the right environment and mindset for rest. Our sleep sprays and gummies are formulated with calming ingredients that help ease tension and support your body’s natural sleep rhythms. When paired with healthy sleep habits like stimulus control, these products can make it easier to fall asleep and stay asleep through the night.
By combining behavioral strategies with nutritional support, you can train your body to rest when it needs to without the frustration of endless tossing and turning.
The Bottom Line
Getting out of bed when you can’t sleep isn’t a sign of giving up. It’s a proven technique that helps reset your sleep cycle and prevent your brain from associating your bed with wakefulness. By focusing on relaxation rather than frustration, you give your body the space it needs to return to a state of calm and readiness for sleep. Over time, this habit can lead to deeper, more consistent rest and fewer sleepless nights.
Disclaimer: This article is for informational purposes only and should not replace professional medical advice. Always consult a qualified healthcare provider before beginning new treatments or sleep routines.
References:
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National Sleep Foundation: Stimulus Control and Sleep Hygiene
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American Academy of Sleep Medicine (AASM): Cognitive Behavioral Therapy for Insomnia Guidelines
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Sleep Medicine Reviews: Behavioral Interventions for Insomnia
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Centers for Disease Control and Prevention (CDC): Sleep Hygiene and Screen Exposure
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Harvard Medical School: Stress Hormones and Sleep
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National Institutes of Health (NIH): Sleep Efficiency and Behavioral Interventions
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Behavioral Sleep Medicine: CBT-I and Sleep Quality Outcomes
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Sleep Foundation: The Psychology of Falling Asleep