Struggling to fall asleep can be frustrating, especially when you’re staring at the ceiling, hoping your mind will quiet down. If you often find yourself awake for more than 15 minutes after getting into bed, experts suggest it’s actually better to get up. While this advice may seem counterintuitive, it’s rooted in well-established sleep science and can help prevent chronic insomnia and anxiety around bedtime.
The principle comes from cognitive behavioral therapy for insomnia (CBT-I), which is considered the gold standard for treating sleep disorders. One key component of CBT-I is called stimulus control. The goal is to break the mental association between your bed and the anxiety or frustration of not sleeping. When you stay in bed tossing and turning, your brain begins to link the bed with wakefulness, not rest. Over time, this weakens the natural cue that being in bed equals sleep.
According to the American Academy of Sleep Medicine, if you’re awake in bed for more than about 15–20 minutes, you should get up and do something quiet and calming in low light, like reading a physical book or practicing deep breathing until you feel drowsy. Avoid screens, bright lights, or anything stimulating, as these can suppress melatonin production and make it even harder to fall asleep.
Research published in Sleep Medicine Reviews reinforces that getting out of bed when you can’t sleep can shorten the time it takes to fall asleep over the long term. This counter-conditioning technique gradually retrains your brain to associate your bed with actual sleep instead of restlessness or anxiety. Over time, it helps restore a more natural sleep pattern and reduces the likelihood of developing insomnia-related habits.
It’s also important to note that lying in bed awake activates the brain’s default mode network, a system associated with introspection, worry, and rumination. According to neuroscience research from the University of California, Berkeley, this mental state can heighten anxiety and make sleep even more elusive. Getting out of bed can help interrupt this cycle by shifting your focus and allowing your body’s natural drowsiness to return without added stress.
Establishing a consistent wind-down routine also plays a key role. If you can’t fall asleep, your body may not be fully prepared for rest. Ensuring a calming pre-sleep ritual, such as dimming lights an hour before bed, avoiding caffeine in the evening, and keeping a consistent sleep schedule, can make it easier to fall asleep initially and reduce the chances of wakefulness.
Ultimately, while it might feel easier to just lie there and hope for the best, following this simple yet powerful practice of getting up after 15 minutes of sleeplessness can help you reclaim your nights and retrain your body for better, deeper rest.
Sources:
American Academy of Sleep Medicine – Cognitive Behavioral Therapy for Insomnia
Sleep Medicine Reviews – Stimulus Control Therapy and Sleep Onset
University of California, Berkeley – Default Mode Network and Sleep Disturbance
National Sleep Foundation – Sleep Hygiene Best Practices
Disclaimer: This blog post is for informational purposes only and is not a substitute for professional medical advice. Always consult a qualified healthcare provider regarding any sleep difficulties or related health concerns.