Your brain is an association machine. If you spend 8 hours a night tossing and turning in bed, your brain starts to associate the bed with stress, not sleep. This is called "conditioned insomnia."
Here are three techniques from CBT-I (Cognitive Behavioral Therapy for Insomnia) to break that association.
1. The 15-Minute Rule
If you haven't fallen asleep after about 15 minutes (don't watch the clock, just estimate), get out of bed.
Go to another room and do something boring—read a book in dim light, fold laundry. Do not look at screens. Only return to bed when you are sleepy. This retrains your brain: Bed = Sleep.
2. Sleep Restriction
It sounds counterintuitive, but spending too much time in bed can hurt you. If you only sleep 6 hours but spend 9 hours in bed, your "sleep efficiency" is poor.
Try restricting your time in bed to match your actual sleep time (e.g., 12 AM to 6 AM). This builds "sleep pressure," making it easier to fall asleep the next night.
3. The Buffer Zone
You can't go from 100km/h to 0 in a second. Your brain needs a "buffer zone" before bed. Create a 60-minute wind-down routine with no work, no emails, and no stimulating TV.
When Habits Aren't Enough
Behavioral changes are powerful, but they take time and discipline. For some, the biological drive to stay awake is too strong to overcome with willpower alone.
In these cases, a combination of behavioral therapy and medical support can be the key. Contact Fade Medical to discuss a comprehensive plan that tackles both the habits and the biology of your sleep.