Sleep
A few principles that make falling asleep easier. Not rules — reminders. Use whichever works for you.
The bed is for sleep
Time spent awake in bed teaches the body that bed is a place for wakefulness. If you can leave working, scrolling, and problem-solving outside the bed, it becomes a signal for sleep again.
The 20-minute rule
If you haven't drifted off and something in you says "it's been a while", get up. Do something dull in dim light; come back when you feel sleepy. No need to watch the clock — the feeling is enough.
Don't try to sleep
Sleep isn't something you achieve by effort; the more you try, the more awake you get. You can shrink the goal: not sleeping — just resting and slowing your body down.
A steady wake-up time
Getting up at the same time even after a late night protects your rhythm. Lost sleep balances itself with deeper sleep the next night.
If sleeplessness has lasted more than three months, happens more than three nights a week, and weighs on your days, talking to a doctor or a mental health professional is a good step.