Which action best describes a recommended step if you have not fallen asleep after 20 minutes?

Which action best describes a recommended step if you have not fallen asleep after 20 minutes?

• A. Get up and do something relaxing
• B. Continue lying still for another 30 minutes
• C. Turn on the TV at a high volume
• D. Take a long nap immediately

Answer: (A)

If you haven’t fallen asleep after about 20 minutes, the best move is to get out of bed and do something relaxing until you feel sleepy again. This approach helps break the pattern of wakefulness being tied to the bed, reducing anxiety about not sleeping and preserving the association between your bed and sleep. It keeps your overall sleep pressure from being harmed and makes it more likely you’ll fall asleep quickly when you return to bed. Staying still in bed can teach the brain that the bed is for lying awake, which can lengthen wakefulness. Turning on the TV, especially at high volume, is stimulating and bright, which wakes you up rather than relaxing you. Taking a long nap right away reduces the body's need for sleep at night by lowering sleep pressure, making it harder to sleep when you want to later.

If you haven’t fallen asleep after about 20 minutes, the best move is to get out of bed and do something relaxing until you feel sleepy again. This approach helps break the pattern of wakefulness being tied to the bed, reducing anxiety about not sleeping and preserving the association between your bed and sleep. It keeps your overall sleep pressure from being harmed and makes it more likely you’ll fall asleep quickly when you return to bed.

Staying still in bed can teach the brain that the bed is for lying awake, which can lengthen wakefulness. Turning on the TV, especially at high volume, is stimulating and bright, which wakes you up rather than relaxing you. Taking a long nap right away reduces the body's need for sleep at night by lowering sleep pressure, making it harder to sleep when you want to later.