If you cannot sleep, leave bed after about 20 minutesroutinewellness

Tea, stretches, and phone boundaries already cover wind-down. This is the next scene: you are already in bed and sleep will not come.

Why leave

Tossing while watching the clock teaches the brain that bed means frustration, not sleep. Stepping away briefly to lower arousal, then returning, often works better than forcing the same position.

How

After about 20 minutes awake, get up. No bright lights, phone, or work. In another room under low light, read something light, breathe, or stretch gently. Return when drowsy.

What not to do

Skip news, email, bright kitchen lights, and self-scolding about falling asleep. Aim for relaxation, not sleep as a performance.

Where it sits among other sleep routines

Digital sunset and charging outside the bedroom are prevention before bed. This is an in-the-moment reset after you are already lying down. Different timing, different job.