What is the 15 minute rule for sleep therapy?
What is the 15 minute rule for sleep therapy? The 'quarter-hour rule' (QHR) instructs the person with insomnia to get out of bed after 15 min of wakefulness and return to bed only when sleep feels imminent.
What is the 15 minute sleep trick?
To promote your bed-sleep connection, follow the quarter-of-an-hour rule: if you notice that you aren't asleep within around 15 minutes of going to bed, try getting out of bed, go to another room go through your wind down routine until you are feeling sleepy-tired and ready to return to bed for sleep.