Introduction Lying awake in bed, staring at the ceiling, and watching the clock can be frustrating and anxiety-inducing. Many people struggle with this nightly routine, which can reinforce insomnia. Sleep experts recommend the 20-Minute Rule: if you can’t fall asleep within 20 minutes, get out of bed and engage in a quiet, relaxing activity until you feel sleepy. This strategy helps break the cycle of frustration and promotes better sleep onset. 1. Why Staying in Bed Can Make Insomnia Worse 2. The 20-Minute Rule Explained Purpose of the Rule 3. Recommended Activities When Out of Bed A. Relaxing, Low-Stimulation Activities…