3. Get out of bed
Perhaps bedtime represents your first opportunity to process the day’s events. Perhaps your bed has become a place where you struggle night after night and therefore you approach bed feeling anxious. In this state of mind, you are more likely to start thinking about things that worry you.
One of the most effective ways to break this habit is to go to another room once the worrying starts and until it subsides. When you first start to use this strategy you may spend a lot of time out of bed at night and sleep even less, but this will be short-term and a relatively small price to pay for solving the problem. The sleep deprivation that may result from getting out of bed will increase your sleep drive and if you do it consistently you will quickly start sleeping better. Your bed will be associated with sleep rather than worry, and you can expect improved sleep.
A rule of thumb is that if you worry for what feels like longer than 15 minutes (do not watch the clock) or if you are wide awake in bed, it is best to leave the room and not return until you are sleepy and not worrying.