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If your first move after waking in the night is to check the time, this is for you. That glance hands you a number, and the number can start a countdown: If I fall asleep now, I’ll get three hours.
The practice takes about thirty seconds, and you do it in daylight. Turn the bedroom clock to face the wall. Put your phone where you can’t see or reach it from the pillow; the alarm still works. Then make one promise for the night: if I wake up and don’t need to know the time, I won’t look. If you’re on call or someone may need you, keep the setup you need.
It won’t stop you from waking. It can take away the arithmetic that stretches a short waking. If long wakeful stretches are a regular thing and your days are paying for it, that’s worth raising with a doctor.
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