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| Insomnia Aid | Give a look at a number of other suggestions
• exercise regularly
• stay up until a reasonable bedtime even if you feel sleepy earlier
• go to bed only when you are feeling really tired and sleepy
• if you can't sleep, get up and only go back to bed when you're really sleepy again
• establish a routine that gives you 7-8 hours sleep (though individual needs do vary)
• get up at the same time each day
• if you're a late sleeper, force yourself to get up earlier
• relax mentally and physically for an hour before bedtime
• have a warm bath, do some yoga or take a light walk before turning in
• make a list of the things on your mind then forget about them
• do a security check - but only once!
• replace negative thoughts with positive ones e.g. "I can sleep/get back to sleep"
Here are some things to avoid:
• taking stimulants to keep you awake, or sedatives or alcohol to help you sleep
• sleeping during the day no matter how tired you are
• going to bed when you're stressed, wound up or not ready
• having arguments at bedtime or in bed
• using your bed for working, watching TV, eating, telephoning - i.e. waking activities
• lying in bed awake for more than 30 minutes
• eating, drinking or smoking when you get up during the night
• falling asleep in front of the TV
• drinking too much towards the end of the evening
• worrying yourself into not sleeping
• getting angry with yourself or the world if you can't sleep - it only makes it worse!
You shouldn’t do all of these. Just decide which would be most helpful and start with those.
Consider if that doesn't work, try others until you are sleeping better. Your goal is to break the cycle of insomnia.
You attain this by establishing a good bedtime/sleep routine and by reinforcing the connection between bed and sleep.
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