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Set a strict bed-time and wake-time and stick to them. Use an alarm clock.
Use your bed for sleep (and sex) only. No reading, watching TV, eating, etc., in bed.
No exercise, cigarettes, caffeine, alcohol or sweets 3-4 hours prior to bed.
Sleep in a quiet, dark and comfortable environment.
If you have recurrent anxiety-provoking or worrisome thoughts while trying to sleep, get out of bed and write them down.
Do not look at the clock (ever) while in bed. Turn it away from you.
If awake in bed for 15-30 minutes (estimated -- do not look at clock): Get out of bed, go to another room and read extremely boring material (microwave oven manual) under dim light until sleepy again. Then go back to bed. If awake 15-30 minutes, repeat the process.
No daily naps.
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