Overview
- David Longacre says months of testing led him to a routine that cut his return-to-sleep time from about 30 minutes to five.
- Step one is a mindset cue, telling yourself you have slept for hours and remain sleepy to ease the anxiety that comes from watching the clock.
- Step two cools the body by sticking one foot out from under the duvet to help core temperature drop, which supports sleep onset.
- Step three is progressive muscle relaxation, clenching all muscles for 10 seconds then releasing, repeated three times for a quick reset.
- Regional reports place these tips in context, citing the Sleep Foundation’s finding that more than 35% of people wake at night three or more times weekly and urging medical advice for ongoing insomnia.