I’m a sleep expert – I tell all insomniacs to follow my 15-minute rule, it seems counterintuitive but really works

"If you have difficulties sleeping you’ve probably noticed that you spend lots of time in bed awake,"; the experts wrote.

As a result, just being in bed can become connected with restlessness, frustration, or feelings of anxiety about sleep.

Insomnia can be fixed in as little as fifteen minutes with the team's counterintuitive solution.

"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," the experts advised.

What you do with that 15 minutes is up to you.

You can go to another room, distract yourself with a book, or go through your wind-down routine until you are feeling sleepy again.

Just don't spend time on your phone or the computer, as the blue light exposure can make it harder for you to fall asleep.

"There’s no need to clock-watch," the study authors wrote. "Just estimate quarter-of-an-hour."

After that, you should be able to fall asleep with ease – keep your eyes off the clock when you get back to bed.

Even when you've had difficulty falling asleep, make sure to get up on time the next day instead of sleeping in.

"Set a regular rise time and see if you can stick to it seven nights a week," the experts advised.

To make sure you wake up on time, incentivize yourself with positive reinforcement: "perhaps a lively piece of music, a nice breakfast or a shower," the pro guide suggested.