Still cannot get to sleep or back to sleep?

If after 20 minutes in bed you cannot get to sleep, or you have woken in the night and cannot get back to sleep – GET UP.

Go into another room and do something else that is quiet.

Go back to bed only when you feel sleepy.

Initially it may feel as if you are spending more time getting up than asleep. However, you are doing this so that your brain learns to associate the bedroom with sleep and not with tossing and turning and getting frustrated. In the long term this technique should help you establish a better sleep pattern.