Don’t fall asleep on the couch
Do it often enough, and you’ll train yourself to sleep there and dread your own bed. When sleepiness hits, get up and walk back to your bedroom.
Plan for your excuses now
Don’t wait until the middle of the night to figure out where you’ll go or what you’ll do. “You have to think about all the excuses you’re going to come up with at night,” Harris says. “Think about it during the day, and problem-solve for those.”
If the rest of your home is cold, for instance, “keep a robe and slippers right next to your bed,” she says, and consider leaving an electric blanket in the room where you plan to go. Choose your activity in advance, too, and have your book, magazine, cookbook, or art supplies ready.
You can also adapt the technique to your circumstances. If you live in a studio or don’t want to disturb your partner, sit up in bed or move to a nearby chair. Harris also recommends remaining seated in bed if you take medication that makes you groggy or you have an increased risk of falling.