The quarter hour sleep technique, also known as the 15-minute rule, is a strategy to help promote a stronger connection between your bed and sleep and combat insomnia.
Understanding the Quarter Hour Sleep Technique
The core principle involves not forcing yourself to stay in bed when you are unable to fall asleep.
How it works:
-
Initial 15 Minutes: If you're in bed and haven't fallen asleep within approximately 15 minutes, get out of bed.
-
Leave the Bedroom: Go to another room.
-
Wind-Down Routine: Engage in a relaxing wind-down routine. This could involve activities such as:
- Reading a book (not on a screen).
- Gentle stretching.
- Listening to calming music.
- Practicing relaxation techniques like deep breathing.
-
Return to Bed: Only return to bed when you feel genuinely sleepy and tired.
-
Repeat if Necessary: If you still can't fall asleep after returning to bed, repeat the process.
Example:
Imagine you get into bed at 10:00 PM. If you're still wide awake at 10:15 PM, get out of bed and go to another room. Do something relaxing until you feel sleepy, then return to bed and try to sleep again.
This technique aims to break the association between your bed and wakefulness, and instead reinforces the association between your bed and sleep. By getting out of bed when you can't sleep, you are training your mind to view your bed solely as a place for rest.
