PurpleFoot721,

That's something that my Cognitive Behavioral Therapist tried to teach me decades ago -- getting out of bed if I am not sleeping.

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Maybe it works for some people in the studies.

What works for me is belly breathing sometimes -- versions of this:

Asleep in 6 seconds: 4-7-8 breathing technique claims to help you nod off in just a minute - YouTube

Ask for Evidence | Breathe deeply and nod off

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I also listen to music in bed at low volume as a way to kind of distract me
from trying to fall asleep.


By any chance are you taking hot showers near-ish bed time?
A pdoc explained that raising the body temperature near bed time can interfere with sleep.


Good luck to you.
I hope you get restful sleep.


M