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The Solution To Insomnia
- Identify behaviors that could be fuelling your insomnia.
- One of the main culprits behind insomnia tends to be going to bed early in an attempt to give yourself more opportunity for sleep.
- Drinking coffee or consuming other forms of caffeine in the afternoon or evening poses a risk to sleep.
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The Myth Of Drinking Alcohol To Get Good Sleep
Another strategy that people sometimes turn to when they are desperate for a good night's sleep is drinking alcohol.
Sleep myth: it helps you to sleep.
Sleep truth: it might help you fall asleep more quickly, but it wreaks havoc on your sleep quality as the sleep you ...
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Insomnia Is Awful, But Treatable
- Securing good sleep is essential for physical and mental health.
- Most adults need between seven and nine hours of sleep to feel sufficiently rested, though the exact duration needed vary from person to person.
- Insomnia can have a serious impact on a person's quality of life a...
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Stimulus Control
Stimulus control is all about keeping your bed and bedroom for sleep (and intimacy) only. If you have insomnia, that ideally means no eating, reading, working, watching TV, gaming, online banking, to-do lists and so on when you’re in your bedroom. This is because we want your brain to form a stro...
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Getting Help From The Therapist
Cognitive behavioral therapy for insomnia (CBT-I) is usually provided by clinical psychologists and cognitive behavioral therapists, as they have the necessary skills and knowledge to help facilitate change
CBT-I helps deal with the root cause of the issue and the factors that are making it...
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Write Down Your Jumbled Up Thoughts In A Notepad
Lots of people struggle with racing thoughts, where, as soon as they wake up, their brain suddenly switches on and their head is full of things they need to do, worries, memories and so on.
A strategy that can reduce the impact this has on your sleep is the ‘brain dump’ exercise – you mig...
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How To Sleep Well Again: The Winding Down Routine
Have a 60- to 90-minute winding down routine before you go to bed every night. This means doing things to help your body and mind feel relaxed and calm, and avoiding anything that overly stimulates the brain. Reading, light exercise, meditation, listening to relaxing music, having a bath, and sel...
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Better Sleep: Tips And Tricks
- Make your bedroom a sleep sanctuary: get the best bedding and mattress you can afford, make sure it’s dark, use ear plugs if it’s noisy, and keep the temperature pretty cool.
- If you wake up at night, do not check the time.
- Stay hydrated during the day and avoid consuming too ...
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Progressive Muscle Relaxation
Progressive muscle relaxation is a great way to help the body relax.
It’s a simple technique that you can practise when you first get into bed. Here’s how to do it:
- Get yourself into a comfortable position in your bed.
- Close your eyes and breathe calmly for about 30 sec...
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What To Do If Your Mind Keeps You Awake
- Notice: what are my thoughts about sleep right now? How true do they feel?
- Spot the trigger: what is happening right now that might be causing me to think this way?
- Practise self-compassion: it’s understandable that my sle...
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The negative spiral of insomnia
We have insomnia if we have difficulty falling or staying asleep three or more times a week, which lasts for months, leading to fatigue, mood changes or difficulty concentrating.
Insomnia is partly triggered by the fear and anxiety we have about not sleeping
Avoiding caffeine
Don't drink caffeine after dark. If you have your last coffee in the early afternoon, most of the caffeine will have been flushed out of your body by 11pm.
Although avoiding coffee or tea within 6 hours of going to bed will make it much easier to drop off, it is unclear wh...
Insomnia: pay attention to your patterns
Look at your full day to identify the causes of insomnia, not just the hours before you go to bed.
For example, setting too many meetings or not permitting yourself to take a break can leave you too wound up to fall asleep later at night. Instead, schedule your most i...
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