This is one of the more important rules for good night sleep hygiene
discuss in my ebook. Our brain and its alerting mechanism can almost
always override out body's need for sleep. This was a useful
protective device for prehistoric man, and today can help us stay
awake when we really need to. But brain override has its downside, as
well. Often, the harder you try to go to sleep, the less likely you
will be to succeed. Sleep is just not something you can will yourself
to do. The 30-minute rule can help prevent a spiraling pattern of "I
can't get to sleep. I must get to sleep. I have got to try to fall
asleep".
For whatever reason, if sleep does not come naturally within 30-
minutes, then simply get out of bed. Ideally, you should go into
another room and engage in a sedentary, rather boring activity. This
is a good time to read Moby-Dick or listen to classical music. In
short do something to divert your mind from not sleeping without
providing further stimulation. Keep the activity sedentary,
preferable in a quite, dimly lit place. If you watch television,
select a boring program without a lot of action or visual
stimulation. This is not the time to watch the latest Jackie Chan
movie. A soporific snack like cheese and cracker can help combines
with sleepy time or chamomile tea or a half glass of wine. Adding
ibuprofen or aspirin can be helpful as well....

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