The guidelines from CBT are good sleep practices in general and include going to bed and getting up
at the same time every day, planning to be in bed only for the amount of time you're at, you're actually
able to sleep using the bed for sleeping, only to strengthen the association bed equals sleep getting
out of bed.
If you're having a hard time sleeping to break the link between bed and being anxious about not sleeping,
challenging unhelpful thoughts about sleep, practicing relaxation to counteract the tension and an
anxiety that typically go along with insomnia, practicing mindful awareness and acceptance to interrupt
sleep related worries, and to let go of efforts to force yourself asleep following other practices
that promote good sleep, like limiting caffeine intake, especially after lunchtime, making the bedroom
cold, dark and quite a keeping electronics out of the bedroom, exercising regularly, avoiding napping
in general, which can make it harder to sleep well at night, having a winding down routine that signals
your body and brain that bedtime is approaching, gently stretching, reading for pleasure or drinking
a cup of herbal tea.
If you've been struggling with the lead or their sleep guidelines, you'd like to follow this week.
Write your plans in your notebook.