1) Lie down intending to go to sleep only when sleepy.
2) Do not use your bed for anything except sleep. Do not read, watch television, eat, or worry in bed. Sexual activity is the only exception to this rule.
3) If you find yourself unable to fall asleep, get up and go into another room. Stay up as long as you wish and then return to the bedroom to sleep. Although we do not want you to watch the clock, we want you to get out of bed if you do not fall asleep immediately. Remember that the goal is to associate your bed with falling asleep quickly! If you are in bed more than about 20 min without falling asleep and have not gotten up, you are not following this instruction.
5) If you still cannot fall asleep, repeat rule 3. Do this as often as is necessary throughout the night.
6) Set your alarm and get up at the same time every morning, irrespective of how much sleep you got during the night. This will help your body acquire a consistent sleep rhythm.
7) Do not nap during the day.
8) Take a hot shower 2 hours before bed time.
9) Exercise before 3 PM, dim light during late evening, bright light in AM.
10) Get a good amount of sunlight in the morning.
11) If you drink coffee, stop before 3 PM.
2) Do not use your bed for anything except sleep. Do not read, watch television, eat, or worry in bed. Sexual activity is the only exception to this rule.
3) If you find yourself unable to fall asleep, get up and go into another room. Stay up as long as you wish and then return to the bedroom to sleep. Although we do not want you to watch the clock, we want you to get out of bed if you do not fall asleep immediately. Remember that the goal is to associate your bed with falling asleep quickly! If you are in bed more than about 20 min without falling asleep and have not gotten up, you are not following this instruction.
5) If you still cannot fall asleep, repeat rule 3. Do this as often as is necessary throughout the night.
6) Set your alarm and get up at the same time every morning, irrespective of how much sleep you got during the night. This will help your body acquire a consistent sleep rhythm.
7) Do not nap during the day.
8) Take a hot shower 2 hours before bed time.
9) Exercise before 3 PM, dim light during late evening, bright light in AM.
10) Get a good amount of sunlight in the morning.
11) If you drink coffee, stop before 3 PM.
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