Posted by Rach on August 26, 2002, at 21:19:56
In reply to Re: Insomnia Tips please!!, posted by mscrane on August 25, 2002, at 7:20:20
Hey Nik,
I've finally managed to conquer my own insomnia! Here's how (although most of it you've prob heard before)
Stick to a bedtime routine. Mine is:
* Watch TV in the dark until 10.30pm.
* Turn a little heater on in my bedroom so it isn't freezing cold (being winter here).
* Have a hot shower while the room is heating up.
* Get into bed, leaving the heater on fan mode for regular background noise (this also helps to drown out my nagging thoughts).
* Read a few pages of a boringish book if I don't yet feel sleepy (i have managed to cut this step out sometimes)
* Get out of bed if I haven't fallen asleep in 45mins, and watch really dull late night TV for 30mins (generally don't need this step anymore!)I also have trouble getting up in the morning. So my routine for that is
* Set bedroom alarm to go at 8am
* It is set just off a station, full volume, so I wake to half static half music which is very annoying
* Set a second alarm for 8.15 on beeps (in the lounge room)
* Set a third alarm at 8.30 also on beeps (in the furthest room from my bedroom)
* When I wake up at 8, I am allowed to read in the cosy warmth of bed until the second alarm goes off. This helps me to not fall straight asleep once I turn the first alarm off, stops me from ignoring the second, and also ends up making me awake.
* The first thing I do when I get out of bed is have a shower - this is also guaranteed to wake me up.I have pretty much managed to cut out the use of the last two alarms now! Yay!
The other thing you need to keep in mind is your mindset. If I go to bed thinking I won't sleep, then I won't. So start trying to change your thinking. Expect to fall asleep when you get in bed. Also, those mornings when you don't want to get out of bed, just do it! I know its cruel, but its the only way. I don't care if you immediately go and lay on the couch in your PJs and watch crappy tv all day. Just get out of that bed at the time you set for yourself. See if you can do it for just one week. Thats what i did, and now I can start to sometimes sleep in a bit when I need to.
Hope this has helped. Love you Nik.
R
poster:Rach
thread:29169
URL: http://www.dr-bob.org/babble/social/20020820/msgs/29351.html