4 Scientific Tricks For Falling Asleep

3. Get up and do something for 10 minutes.

If ever you wake up in the middle of the night and can’t get back to sleep, try getting out of bed and do something that requires you to use your hands and brain, like a puzzle or a coloring book. Make sure that you avoid the TV and other digital screens like your phone or computer, though, as the blue light these devices emit can suppress the secretion of your body’s sleep-inducing hormone melatonin.

The point is to avoid associating your bed with being awake. According to the stimulus control theory, everything has a stimulus value, even your bed, which means that your body should recognize that lying in bed means it’s time to go sleep. If you spend 10 hours in your bed but only sleep for 5 hours, that’s going to have a negative effect on your sleeping habits as your brain will associate your bed with worrying, thinking or watching TV and not for sleeping.