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| Insomnia: General | The aim is to sleep continuously and get out of bed at the desired wake time. For example this treatment involves going to bed later or getting up earlier and slowly increasing the amount of time in bed until the person is able to sleep normally throughout the night.
3. Reconditioning. It means using your bed only at bedtime when sleepy or for sex. You should avoid other activities in your bed, such as reading or watching TV. Eventually, your body will relate bed and bedtime with sleep.
* What can I do to sleep better?
• Try to go to sleep at the same time each night and get up at the same time each morning. Don’t take naps after 3 p.m.
• Avoid caffeine, nicotine, and alcohol late in the day or at night.
• Get regular exercise; Exercise during the day--make sure you exercise at least 5 to 6 hours before bedtime.
• Make sure you eat dinner at least 2 to 3 hours before bedtime.
• Keep your bedroom dark, quiet, and cool. But if light is a problem, try a sleeping mask; if noise is a problem, try earplugs, a fan, or a "white noise" machine to cover up the sounds.
• Follow a routine to help relax and wind down before sleep, such as reading a book, listening to music, or taking a bath.
• If you can't fall asleep within 20 minutes or don't feel drowsy, get up and read or do something that is not too active until you feel sleepy. Try going back to bed.
• If you lay awake worrying about things, try making a to-do list before you go to bed.
• Use your bed only for sleep and sex.
Visit your doctor if you think that you have insomnia or another sleep problem.
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