Can’t Sleep? Get Out of Bed.

Sleep Tip Series – Tip #4: It sounds backwards, but this one trick could change everything about your nights.

We know, we know. It sounds like the opposite of what you should do. But hear us out, if you’ve been lying in bed for more than 20 minutes and sleep just isn’t happening, getting up might be your best move.

Here’s the deal: when we toss and turn in bed, we start associating our sleep space with stress and frustration. And that’s a cycle that’s really hard to break from under the covers. The good news? You can break it by simply stepping away.

The golden rule: If you’ve been awake and restless for more than 20 minutes, give yourself permission to get up. Your bed will be there waiting, and you’ll actually want to be in it soon.

Now, there’s a right way and a wrong way to spend that time. The wrong way? Scrolling through your phone, flipping on the TV, or sneaking in a few work emails. The blue light from screens signals your brain to wake up, and mental stimulation does the same, basically the opposite of what you’re going for.

The right way is all about quiet, low-stimulation activities that let your mind ease down naturally:

That last one, journaling, is a secret weapon. When your brain is spinning through tomorrow’s meetings, that lingering conversation, or the six things you forgot to do, it’s working overtime. Getting those thoughts onto paper gives your brain official permission to let them go for the night. It’s like a quick save before shutdown.

The big idea here is this: don’t force sleep. Sleep isn’t something you can muscle through, it’s something you ease into. When you stop fighting and start doing something quiet and calm, your body will naturally grow drowsy. And when it does? Head back to bed. You’ll be amazed how quickly things click.

Remember: the goal isn’t to stay awake.. it’s to stop trying to fall asleep. There’s a real difference, and your body knows it.