'I'm a sleep expert and there's a 15-minute rule that'll help you drift off'

There's something profoundly maddening about lying in bed, gazing into the blackness and witnessing the minutes crawl by while everyone else in the world appears to be blissfully asleep. The more effort you put in, the more elusive it becomes.

Before long, you're checking the clock once more, working out how many hours remain if you drift off at this very moment, which naturally only worsens the situation. According to sleep specialist Yoshi Kurihara from the UK's Cosybunks, a retailer for top-quality bunks, this nocturnal battle is far more widespread than most people acknowledge, and the secret to conquering it rests in what he terms the "15-minute rule".

Yoshi said: "If you've been lying in bed for what feels like 15 minutes and you're still awake, get up. Don't stay there trying to force it. Lying in bed when you can't sleep actually teaches your brain to associate your bed with wakefulness rather than rest, which is the exact opposite of what you want."

He added that this straightforward technique can transform your body's connection with sleep: "By getting out of bed, even just moving to a quiet spot and reading a few pages of a book or listening to calming music, you help break the cycle of frustration and anxiety that keeps you awake. Once you feel drowsy again, return to bed. This helps your mind relearn that bed means sleep."

Try getting up

It might sound contradictory, but getting out of bed when you can't sleep can actually help you sleep better. Yoshi explained that when you lie awake for too long, your brain starts linking your bed with feelings of alertness, worry, or restlessness.

"Over time, this association can make insomnia worse," he said. "You end up trapped in a cycle of anxiety, worrying about not sleeping makes you even less likely to fall asleep."

By stepping away from the situation, literally, you interrupt that mental loop. "Leaving the bedroom for a short while, maybe sitting in another dimly lit room, tells your body that the bed is for sleeping only," Yoshi said.

"When you come back, your brain recognises it's time to rest again, which makes drifting off much easier."

This approach is grounded in stimulus control therapy, a validated cognitive behavioural technique frequently endorsed by sleep experts. It conditions your mind to associate particular cues - such as your bed - with specific behaviours - in this instance, sleeping. Over time, it can dramatically improve sleep quality.

Don't watch the clock

One of the worst offenders behind restless nights is our fixation with the timepiece. Monitoring the digits tick by might seem innocent, but it's actually stoking anxiety and blocking sleep.

"When we focus on how long we've been awake or how much time we've got left to sleep, it triggers anxiety and raises cortisol levels," Yoshi explained. "You're essentially keeping your brain in a state of alertness. The more you check the clock, the harder it becomes to relax.

"Turn your clock away or place your phone face down," the expert advised. "You can't control the time, but you can control how your body responds to it. Focusing on rest, rather than sleep itself, helps your mind ease into the right state naturally."

Steer clear of bedtime scrolling

Even if you've fled your bed following the 15-minute rule, there's one thing you absolutely shouldn't grab and that is your mobile. Yoshi cautioned that late-night scrolling is among the most destructive habits for sleep quality, even more so than many people understand.

"People often think a quick check of social media or watching a video will help them unwind, but it actually does the opposite," he said. "The blue light from screens suppresses melatonin, the hormone responsible for sleep regulation. Without enough melatonin, your body's internal clock becomes confused, and that leads to restless, shallow sleep."

He added that scrolling also overstimulates the brain: "Your mind doesn't distinguish between excitement and stress. Whether it's a funny video, a heated debate, or a worrying news story, your brain stays active, which makes falling asleep nearly impossible."

Establish your own wind-down sanctuary

If you find yourself wide awake in the wee hours, Yoshi suggests having a tranquil, low-stimulation activity at the ready.

"Pick something relaxing that doesn't involve screens or bright lights. Gentle stretching, journalling, or reading under a soft lamp can work wonders," he said.

He also emphasised the importance of comfort: "Keep the lighting dim and the environment cool. If you can, make yourself a warm, caffeine-free drink like chamomile tea. The idea is to tell your body, 'It's safe to rest now.' That calm signal helps melatonin production kick in again."

Rethinking bedtime anxiety

According to Yoshi, mindset is one of the most neglected aspects of good sleep."Many people approach bedtime with dread," he explained. "They've had so many bad nights that they start assuming it'll happen again. That creates a self-fulfilling prophecy."

To disrupt this cycle, he advises concentrating on relaxation rather than the act of sleeping: "You can't force yourself to sleep, but you can control your environment and your attitude. Think of rest as beneficial even if you don't fall asleep right away. Deep breathing, meditation, or simply lying quietly with your eyes closed can help your body recharge."

Yoshi underscored that consistency, in terms of bedtime, wake-up time, and pre-sleep routine, was one of the strongest indicators of good sleep. "Your body thrives on routine," he said.

"Try to go to bed and wake up at roughly the same time every day, even on weekends. It keeps your circadian rhythm balanced, which helps you fall asleep faster and wake up more refreshed."