Make a den
If you haven’t gone to sleep after being in bed for 20 minutes then get out of bed and go to your den. It could be any room in the house as long as it’s quiet and dark. Just relax, don’t do anything else. You are only coming here to avoid associating your bedroom with feelings of frustration. This process is known as conditioning and you just sit in the den until you feel that you are ready to go back to bed and sleep.