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Waking in the early hours
You fall asleep, then find yourself awake at four, trying hard to get back.
Lying awake willing yourself back to sleep is effort, and effort is a kind of alertness. Both of these take the pressure off, which is often what lets sleep come back.
Two things to try
Tool · 15–45 MIN
Paradoxical intention
Instead of trying to sleep, you gently try to stay awake. With nothing to achieve, there is nothing to fail at. A quiet voice keeps you company while the screen stays dark.
Open paradoxical intentionTechnique
The twenty-minute rule
If you have been awake a while and it is turning into a struggle, get up, sit somewhere dim, and go back to bed when you feel sleepy. It keeps bed a place for sleeping.
Read about the twenty-minute rule
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