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First step: Don\u2019t look at the time, especially on your phone. \u201cI really argue that the clock is just going to make it worse for many people,\u201d says Harris. Not only can that blue light exposure keep you awake for longer but depending how late it reads, you might start to feel frustrated about not getting enough sleep\u2014which may only make you feel more wired.\u00a0<\/p>\n
Rather, she recommends actually getting out of bed: \u201cIf you start getting frustrated or your brain’s getting active and you’re not falling back asleep, get up, go sit somewhere, and do something calm and relaxing,\u201d she says. (Like reading, for example.) Don\u2019t bring your phone, as the blue light isn\u2019t doing you any favors\u2014but you can turn on a dim light while you engage in that quiet activity.\u00a0<\/p>\n
Here\u2019s the thing, though: The activity itself might not make you sleepy. \u201cIt’s just really meant to pass the time,\u201d says Harris. You may think that the point of the activity is to lull you back to sleep, but that\u2019s actually a misnomer. \u201cThe point of getting out of bed is so that you’re not teaching yourself that the bed is a place to toss and turn,\u201d explains Harris. Read: The more you lie in bed trying to force yourself to feel sleepy, the more your mind may associate your bed with that lack of rest. “The bed becomes more about that than actual sleep,” Harris adds. \u201cSo [sitting] on the couch and reading is great, but don’t try to force the sleepiness to happen. You’re just using it as a placeholder, and then get back in bed only when you’re sleepy again.\u201d\u00a0<\/p>\n<\/p><\/div>\n