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Can't Fall Asleep?
- If you can't sleep after 20 minutes, get out of bed and do something relaxing.
- Return to bed only when sleepy to retrain your brain to associate bed with sleep.
Sleep Compression
- Sleeping less can improve sleep quality in the short term through sleep compression.
- This technique utilizes the brain's drive for sleep, forcing an association between bed and sleep.
Intensive Sleep Retraining
- In Australia, an intensive sleep retraining program involves keeping insomniacs awake for 25 hours.
- This extreme therapy forces sleep association by allowing only short, controlled sleep intervals.