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Relax Already: Clear Your Mind For Sleep

Now that the lazy days of summer are over and the busy times of fall and winter are slowly creeping up on us, things seem to get a little more hectic with work and life in general. If you are one of those people that lies in bed for hours but still can't fall asleep, Ralph Downey, chief of sleep medicine at the Sleep Disorders Center at Loma Linda University Medical Center in California, offers this method for ending the vicious cycle:

The method is simple: If you lie in bed for about 20 minutes, but haven't fallen asleep yet, get out of bed. Create a 'safe room.' Your safe room should be a comfortable haven. It should have dim lighting and not have any distractions like a computer, Internet or TV. You give your brain a time-out from the tension of trying to relax into sleep. Once about 20 minutes has passed, go back to bed and try to fall back asleep. Repeat as necessary. I don't recommend more than two to three times per night, because it becomes exhausting.

Nothing is worse than lying awake in bed all night, so try it out and see how it works for you.


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christangerine christangerine 8 years
lol i don't get it either. get up for 20 minutes and do what?
pixelhaze pixelhaze 8 years
Wait Im confused - you're supposed to get up and clean your room?
fashionhore fashionhore 8 years
I would try it, but I live in a small apartment with kitchen, living room, bathroom and my bedroom, so I don't really have anywhere else to go. Where do you suggest I go? I could hang out in the tub.....just kidding!
Feesje Feesje 8 years
I have the opposite problem: wherever I lay my head I fall asleep within minutes. I just can't seem to wake up properly.
i-am-elle i-am-elle 8 years
Seems like a good idea!
goodbyekitty goodbyekitty 8 years
That doesn't help me at all. I have really bad sleeping problems.
rachelbojangles rachelbojangles 8 years
Doesn't work. Nothing helps me fall asleep. :( I've had sleeping problems since I was 12. I started taking pills. I'm 21 now and I'm still doing it.
ediebaby ediebaby 8 years
Hmmm, I might try it, but has it worked for anybody yet????
sgdish sgdish 8 years
Great idea. I plan to try this next time I can't sleep!
Spectra Spectra 8 years
I might have to try that. Sometimes it seems like I sit there for an hour just trying to fall asleep. This is definitely worth trying :)
Adrianne Adrianne 8 years
This is helpful! I'm trying to go to bed early for those 8 hours of sleep and if I can't sleep, I'll try this piece of advice. Thanks FitSugar!
Hollisterbabe01 Hollisterbabe01 8 years
I am so tying it! i lye awake at night for hours! it is insane!
moosie moosie 8 years
tru dat. ima try it :)
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