Don’t lie in bed for long periods if you can’t fall asleep. Your brain quickly forms an association with lying in bed and rolling around, and not being able to sleep.
Break this habit by getting out of bed if you can’t fall asleep after about 10 minutes (don’t watch the clock but rather estimate the time). Do something calming such as reading a boring book until you start to feel drowsy again, then go back to bed.
Repeat this sequence until you fall asleep easily the first time.
Visit our Sleep Centre for more on managing your insomnia.