The 20-Minute Rule That Might Fix Stubborn Insomnia

Last night, millions of people were lying in bed wide awake, training their brains to associate their bedroom with frustration and wakefulness.

This is called conditioned insomnia, and it's more common than you think. Every minute you spend tossing and turning, you're actually programming your nervous system to be alert in the very place you need to be calm.

The solution is brilliantly simple: the 20-minute rule. If you can't fall asleep within 20 minutes, get up. Don't lie there checking your phone or mentally rehearsing tomorrow's meetings. Move to another room (but do not switch on any bright lights or screes) , do something quietly boring until sleepiness returns, then go back to bed.

This cognitive behavioural therapy technique maintains what sleep scientists call "sleep efficiency." You're teaching your brain that beds are for sleeping, not for midnight worry sessions about your work or whether you've been productive today.

I keep magnesium glycinate by my bedside for those middle-of-night bathroom trips. Take one immediately when you return from the loo, don't wait for the hour-long struggle back to sleep. We stock excellent magnesium supplements in our online shop, including one specifically designed for women going through menopause.

Your action next time you can’t drop off: Start implementing the 20-minute rule. Your brain will learn faster than you expect.

If you struggle to get a good night sleep, you can find several awesome pieces in our Articles library in the app. 

This information is for educational purposes only and does not constitute medical advice. Always consult a qualified healthcare provider about your specific health concerns.