Changing Poor Sleep Habits
Written by clive on 11:07 PMBy now you are probably aware of several unhealthy habits that may interfere with your sleep. Maintaining irregular sleep schedules, napping, spending excessive amount of time in bed, and using the bed/bedroom for nonsleeping activities are the most common maladaptive coping strategies used by those suffering from insomnia and pain. The first part of this program consists of breaking these poor behavior patterns disrupting your sleep.
Go to bed only when sleepy. These is no reason for going to bed if you are not sleepy. It only gives you more time to worry about your inability to sleep and reinforces the negative associations between the bedroom surroundings and sleeplessness.
Get out of bed if you can't sleep. When you are unable to fall asleep or return to sleep in about fifteen minutes, go to another room and engage in some quiet activity. Do not sleep on the couch. Return to bed only when sleepy. Repeat this step as often as necessary throughout the night. Consistent adherence to this regime will help reassociate your bed/bedroom with getting to sleep quickly.
Maintain a regular rising time. Set the alarm clock and get out of bed at the same time every morning (weekdays and weekends) regardless of the amount of sleep obtained the previous night. Although it may be tempting to stay in bed later because you didn't sleep well the night before, try to maintain a steady sleep-wake schedule. It helps regulate your internal biological clock and synchronize your sleep-wake rhythm.
Use the bed or bedroom for sleep only. Do not read, eat, watch TC, work, or worry in your bed/bedroom either during the day or at night. Sex is the only exception to this rule. By curtailing nonsleeping activities in the bed/bedroom, it will strengthen the cuing properties of this environment for sleep. Just as you may have developed strong associations between the kitchen and hunger or between a particular chair and relaxation, you want to reinforce the associations between your bedroom and sleep.
Avoid daytime napping. When you stay awake all day, you are sleepier at night. If a nap is unavoidable, limit it to one hour per day and schedule it before 3pm in order to minimize interference with nighttime sleep.
Allow yourself at least one hour before bedtime to unwind. Use this transitional period to engage in your pre-bedtime rituals (e.g. reading, bathing, brushing teeth, etc.). Do not rehash events of the day or plan tomorrow's schedule. Schedule another time during the day or early evening to do problem solving and to write down worries and concerns. After a sleepless night, minimize problem solving on the following day as everything will seem more complicated or more difficult to handle than it really is.
OUTWITTING INSOMNIA, ELLEN MOHR CATALANO
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