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One of the most common reasons for insomnia is INSOMNIA!!!  In other words, you’re worried that you won’t be able to sleep so guess what...you can’t sleep.  Ever hear the expression that expectations create reality?  Check the categories below and try  the busters that make the most sense for you to prevent insomnia. 

 

 

 

 

 

 

 

 

 

 

Anxiety Busters

 

We all have it.  The trick is not to take it to bed with you.

 

(1)  About an hour before you go to bed, make a short list of  any problems that are on your mind as well as possible solutions.  Include a brief to do list.

 

(2)  When you get into bed, say a prayer and ask for God’s help with anything that is worrying you.  “Let Go and Let God” is a wonderful saying.  There is nothing else for you to do tonight.    (If you are a non-believer, just remind yourself that you have a list and are doing everything within your power to solve your problems).

 

(3) You must start associating bedtime with relaxation...time to let go of the daily stressors...time to sleep.  Instead of worry time, let it be fantasy time when you get into bed.  Pick one of two fun fantasies, close your eyes, let your mind take you deep into your fantasy and enjoy.  

 

(4) If you can’t turn off your mind and you’re still lying awake worrying after 45 minutes, get out of bed, go into the other room  and turn on the TV for about 30 minutes.  Keep it low and keep lights dim.  Then head back to bed and bring your thoughts back to a fantasy.

 

Pill Busters

 

(1) If you use sleep medication, try taking the pills intermittently (i.e. one night on, one night off).  This will help to decrease the possibility of developing a tolerance. 

 

Noise Busters

 

Your bedroom should be cool, dark, and QUIET.

 

 (1) If your partner is a snorer, get a new partner!  We’re kidding.  Try earplugs.  Try adding a constant sound such as a fan to the background .  If all else fails, discuss alternate sleeping arrangements...you can add extra fringe benefits to make up for it.  After all, with a good night’s sleep, you can be friskier when you’re awake!

 

(2) No television, No radio, No noise...the only exception is a constant, boring, repetitive sound since this can help you fall asleep.

 

General Busters

 

(1) Have a regular bedtime and a regular wake up time.

 

(2) Before bed activities may include watching TV or reading.  No anxiety provoking stuff within one hour of bedtime (including scary movies or books.  Try some re-runs of Andy Griffith. 

 

(3) No reading or TV in bed.  Bed is for sleeping only (and sex, of course).

 

(4) Get regular exercise at least 3 times weekly.

 

(5) No caffeine, nicotine, alcohol or fatty foods at night.