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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 strong association between your bedroom environment and 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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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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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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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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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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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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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...
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Your Bed Should Only Be Used For Sleep (and Intimacy)
The sleep environment should only be used for sleep (and intimacy). This means that it should not be used for reading, writing, working, worrying, etc. Keeping the sleep environment a single-purpose space helps to maintain a strong association between the bed and going to sleep. In other words, w...
Increase Your Energy Every Day
When you don’t take care of your body, your brain can’t do its job.
- Exercise every day: Go small and go every day.
- Eat food. Not too much. Mostly plants.
- Optimize your caffeine intake.
Two Ways To Boost Self-Control
- Form better habits: you can practice self-control on a daily basis by switching off the phone when you need to sleep or work, walking more, and getting to bed early to be able to wake up early.
- Reframing your thinking: also called cognitive rea...
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