7 Golden Tips To Beat Insomnia
1. Choose a set wake-up time. Wake up at exactly the same time every day, no matter how much sleep you got the night before.
2. Choose a bedtime. Choose the earliest possible bedtime that enables you to get the sleep you need. However, too much time in bed will lead to lighter, more interrupted sleep, so an appropriate bedtime is one that enables you to get the sleep that you need but doesn’t let you be in bed too long. You only want to spend the amount of time in bed that you actually need for sleep.
3. Go to bed when you are sleepy, but not before your chosen bedtime. Don’t go to bed until you are sleepy. So if you are still wide-awake at your chosen bedtime, wait a while longer until you are sleepy enough to fall asleep quickly.
4. Get out of bed when you can’t sleep. If you are lying in bed and can’t sleep, get out of bed and do something relaxing out of the bedroom. Read a book, watch television, or do something else relaxing; then go back to bed when you feel sleepy enough to fail asleep quickly. Again, if you do not fall asleep quickly, get up. Keep repeating this cycle until you fall asleep. You need to get out of bed when you can’t sleep both at bedtime and in the middle of the night.
5. Don’t worry or plan in bed. When lying in bed at night, don’t spend the time worrying or planning for the next day. Set aside another time of the day to do these things. If you automatically start thinking and worrying when you get in bed, get up and don’t head back to bed until your thoughts won’t interfere with falling asleep. Thinking in bed is a habit, and one that you can break.
6. Use your bed for sleep only. Don’t do anything but sleep in your bed. That is, don’t do other activities, such as eat, watch television, or pay bills in your bed. (Sex is allowed.)
7. Avoid naps. Naps will interfere with your ability to fall asleep at bedtime, so no naps.
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