- Understanding sleep, sleep hygiene, stimulus control
- Sleep resriction, do meditation and relax
- Thoughts that interfere with sleep
SLEEP DEPRIVATION:
- weight
- diabetes
- hypertension
- ADHD
- Mood and Memory
SLEEP HYGIENE
- drink limit caffeine
- no bright lights
- dont look at the clock
- exercise early
- no alcohol and no smoking
- regular wake up time
STIMULS CONTROL:
- start with your bedtime routine
- only go to get when sleepy
- get up if not asleep in 20-30 minutes
- do something boring
- go to bed again when sleepy
- repeat above as required through night
- wake up same time
SLEEP RESTICTION
- keep a sleep diary
- calculate average sleep
- divide that by aveage time in bed
- pick up new time to go to bed
- get up at the same time every morning
SLEEP RELATED ANXIETY:
- I cannot function on less than 8 hours of sleep
- I should not wake up in the middle of the night
- If i am tired i should go to bed earlier spend more time in bed
- Chronic insomnia is going to harmme
- I will have to cancel my plans
- If i cannot sleep it will ruin my day
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