What is the 20-minute rule for night waking?

The 20-minute rule says that if you have been awake in bed for about 20 minutes, you should get up instead of forcing sleep. Go to another dim room, do something calming like reading or journaling, and return to bed only when you feel drowsy. It helps your brain keep the bed linked with sleep.

The rule is a simple form of stimulus control, a technique used in sleep medicine. You do not need to watch the clock. Estimate the time, because checking it can raise anxiety and make it harder to doze off.

While you are up, keep the lighting dim, skip screens and blue light, and try breathing exercises, a body scan or progressive muscle relaxation. Avoid alcohol and extra sleep aids unless your doctor has advised them.

Brief wakefulness between sleep cycles is normal, so there is no need to panic. See a doctor if sleep trouble happens three or more nights a week for over a month, affects your daytime functioning, or you suspect a sleep disorder. Cognitive behavioral therapy for insomnia (CBT-I) is usually the first approach a clinician tries.

Source: Sleep Foundation - What to Do When You Can't Sleep: 8 Expert-Backed Tips

Read more on noddienight.com

• What to Do When You Can't Fall Back Asleep at Night

Related questions

• Why am I tired but can't sleep at night?
• How long should it take to fall asleep?
• Is it normal to wake up during the night?
• Why does stress keep me awake at night?
• Why do I wake up at the same time every night?
• How much sleep do adults need?

All night waking & falling asleep questions · All 100 questions