Do not lie awake in bed for long periods of time.

If you cannot fall asleep after lying in bed for more than 25 minutes, it is better to get up and do something relaxing until you feel sleepy again. For example, try reading a book, listening to music or a podcast to clear your mind.

WHY IT HELPS:
Worrying about not falling asleep can often make it even harder to settle down, creating a vicious cycle where you lose more sleep. Using the time to do something meaningful, such as reading, will make it easier to settle down.