You learned six strategies for helping with insomnia:
- Winding down: Do something relaxing for 30 minutes before bedtime.
- Sleep restriction: Keep the amount of time you spend in bed to the amount of time you actually spend sleeping. To help with sleep restriction, set up a new sleep schedule.
- Sleep training: Use sleep training with your sleep schedule. You can use your nesting place if you don’t fall asleep within 15 minutes. Make your nesting place a comfortable spot that is not your bed and is away from electronics. Sleep training rules:
- Don't go to bed until you are sleepy.
- Get up at the same time every day.
- Use your bed for sleep only—don't spend a lot of time in bed when you are not asleep.
- Don't nap during the day.
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Relaxation: Relaxation can help you sleep better. It can help you feel less stressed and reduce muscle tension. You learned deep breathing, muscle relaxation and mindful breathing. You can practise them before you go to sleep or if you wake up during the night.
- Positive wake-up: Have a routine that you can look forward to when you wake up to start your day.
- Dedicated “worrying time”: Schedule your “worrying time” for some time during the day, well before your bedtime.
Your weekly assignment
1. Try out the new sleep schedule to help teach your body to spend more time asleep in bed than awake.
Your new temporary bedtime is:
You need to wake up at:
2. Follow the sleep training instructions.
What will you do for your wind-down routine during the 30 minutes before you go to bed?
3. Use your positive wake-up plan each day this week.
What is your positive wake-up plan?
Assignment review
1. What time did you go to bed last night? What time did you wake up this morning?
2. Rate the quality of your sleep last night.
3. What was your wind-down routine before bed?
4. What was your positive wake-up plan?
