Getting to sleep isn't always easy, but a sleep expert claims a simple 15-minute rule could help end insomnia. Yoshi Kurihara, from the UK-based Cosybunks, says that if you've been lying in bed for what feels like 15 minutes and are still awake, you should get up.
“Don’t stay there trying to force it,” Kurihara advises. “Lying in bed when you can’t sleep actually teaches your brain to associate your bed with wakefulness rather than rest.” He suggests moving to a quiet spot and reading a book or listening to calming music until you feel drowsy, then returning to bed. This helps your mind relearn that bed means sleep.
The technique is based on stimulus control therapy, a cognitive behavioural method that trains the brain to connect the bed with sleeping. By stepping away, you interrupt the cycle of frustration and anxiety that keeps you awake. Over time, this can dramatically improve sleep quality.
Kurihara also warns against clock-watching, which triggers anxiety and raises cortisol levels. “Turn your clock away or place your phone face down,” he advises. “Focusing on rest, rather than sleep itself, helps your mind ease into the right state naturally.”
He strongly discourages using phones during wakeful periods, as blue light suppresses melatonin and overstimulates the brain. Instead, he recommends low-stimulation activities like gentle stretching, journalling, or reading under a soft lamp.
