< previous page | page_75 | next page >
Page 75
| for many people. If you find that this helps, it should be a clue that negative conditioning and negative associations are probably playing a role in your insomnia. Once you know this, you can apply some of the other strategies discussed in this section to reverse the negative patterns of thinking and behaving. |
| Avoid Alcohol, Caffeine and Nicotine (Especially Late in the Day) |
| If you are having trouble sleeping, it is best to avoid alcohol, caffeine and nicotine altogether. For example, the caffeine you ingest from one or two cups of coffee or tea can affect your brain for 12 to 24 hours. Similar effects can be produced by colas, chocolate, diet pills and other caffeine-containing substances. If you can't stay away from these completely, try not to use them after lunch. |
| While alcohol may relax you and help you get to sleep, it can disturb nighttime sleep activity in your brain. This can cause you to wake up more frequently during the night and fail to obtain the deep sleep that is needed to refresh you. Smoking and other sources of nicotine (such as nicotine gum or patches) can also interfere with sleep. Nicotine is a powerful brain stimulant. When heavy smokers quit the habit, their sleep often improves in the long run. |
| Be careful not to abruptly withdraw any of these agents, especially if you have used them daily for months or years. Acute withdrawal reactions, and the arousal state that accompanies them, can often interfere with sleep and make your insomnia worse. For best results, consult your physician about how to |
< previous page | page_75 | next page >

If you like this book, buy it!