You’ve been lying in bed for what feels like ages. The ache is there, your mind is busy, and the harder you try to sleep, the more awake you feel. It sounds backwards, but getting up for a little while is often what helps sleep come.

Why lying there can backfire

Your brain learns from repetition. If you spend a lot of time awake in bed, feeling uncomfortable or frustrated, it can start to link your bed with being awake. Getting up when you can’t settle helps your brain relearn that bed is a place for sleep. This is one of the key parts of the talking-and-habit approach sleep specialists use for long-term sleep problems.

When to get up

If you’ve been awake for what feels like around 20 minutes, it’s time to get up. There’s no need to check the clock. Going by how long it feels is enough, and watching the time tends to make things worse.

What to do when you’re up

Go somewhere else, with low lighting, and do something calm, such as:

• One or two slow, gentle movements from your VIDA video.
• Reading something light in dim light.
• Listening to quiet music or a calm podcast.

Try to avoid bright screens, work or anything that wakes you up more. If an ache is bothering you, this is also a good time to change your support, like adding a pillow, before you go back.

When to go back to bed

Go back once you feel sleepy, with heavy eyes or yawning. If you still can’t settle, it’s fine to get up again. It may take a few nights of practice, and it can feel harder before it gets easier.

Something to try this week

Next time you can’t settle, get up after what feels like 20 minutes. Do one gentle movement from your video in another room, then go back when you feel sleepy.

What to take away

• Lying awake in bed for a long time can teach your brain to link bed with being awake.
• Get up if you’ve been awake for what feels like around 20 minutes.
• Do something calm in dim light, like a gentle movement or light reading.
• Go back to bed when you feel sleepy, and repeat if needed.

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