No Clock-Watching at Night — 60-Second Protocol
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practice · 2026-08-24
Turn the clock away from the bed and keep the phone out of reach.
Turn the clock away from the bed and keep the phone out of reach. If you wake and cannot fall back asleep within roughly twenty minutes, get up, go to another room and do something dull in dim light until sleepy, then return. The rule comes from stimulus-control therapy: it protects the association between the bed and sleeping, which checking the time and lying there frustrated steadily erodes.
The protocol
| Time | 1 min |
| Category | Sleep |
Easier once the phone stops being the alarm — a sunrise alarm takes its place on the nightstand.
Wake-Up Light (Sunrise Alarm)
An alarm that simulates a sunrise, brightening gradually before your wake time so you surface from sleep more gently than to a buzzer — helpful on dark winter mornings.
See it in the shop →Illustrative photo. We may earn a commission — the affiliate link and the full disclosure live on our shop page.
Full transcript
Turn the clock away from the bed and keep the phone out of reach. If you wake and cannot fall back asleep within roughly twenty minutes, get up, go to another room, and do something dull in dim light until you are sleepy — then go back. The rule comes from stimulus-control therapy: it protects the association between the bed and sleeping, which checking the time and lying there frustrated steadily erodes. agegen.ai. Generate your prime age! ~~ Mr. Age
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