Beating Insomnia

• Wind down prior to bedtime
• Do not smoke (nicotine is a stimulant) or consume caffeine
• Try warm milk or a light snack before bed (if this doesn’t interfere with another treatment you are using)
• Exercise daily, but not right before bedtime
• Take a warm bath, but not right before bedtime
• Keep a regular bedtime and rising time
• Get in the habit of going to bed when you are sleepy and sleeping where you sleep best
• Reserve your bed for sleeping only
• Don’t have any clocks visible to you
• Reduce the amount of time you allow yourself to sleep until you fall asleep easily (your health care provider can help with this form of “sleep restriction therapy”
• Schedule worry time during the day and put worries out of your head when it is time to sleep; you can write them down on 3×5 cards, and then let go of them
• Get up if you have not fallen asleep in 15 minutes and practice a relaxing activity (e.g. handwork, reading a boring book) until you feel sleepy