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- Sleep and wake at the same time every day.
- Wake early.
- Avoid caffeine after mid day.
- Cool temperature bedroom as you go to sleep.
- Avoid stimulation immediately prior to sleep e.g. screens, intense exercise, arguments.
- Make the bedroom a place of rest exclusively, no screens, noise, etc.
- If sleep is elusive don’t stay in bed, go do something and come back later to try again.
- Worrying about sleep only makes sleep more difficult.
- Don’t use alcohol or drugs to help sleep except very briefly to get over a hump. Of the benzodiazepine class, zopiclone is effective for short periods to re-establish a sleep pattern.
4 points
On the worrying point. If you find yourself worrying that you can’t fall asleep, remind yourself that just laying there is giving yourself a chance to slowdown and relax. Giving yourself permission to relax is the first step to letting go of the worry.
2 points
