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| and forget about it. By all means, don't allow yourself to lie in bed thinking about it. If you do continue to think about it, force yourself to get out of bed until you are finished doing so. Some people find that keeping a small pad and pencil by their bedside is also helpful. If they awaken during the night with a critical new thought or idea, they can quickly jot it down, thereby avoiding any worry or anxiety that they will forget it come morning. |
| 6. Limit Time Awake in Bed. Another very important strategy is to limit the time you spend awake in bed, particularly if you are unsuccessful at either getting to sleep or staying asleep. If you are unable to fall asleep, don't stay in your bed for more than 10 to 15 minutes. Get up, get out of bed, and do something productive or enjoyable (but not stressful or overly stimulating, such as working on your taxes or paying bills). Read, watch television, go to another room, and when you eventually feel drowsy, get back in bed and allow yourself to peacefully go to sleep. If 10 to 15 minutes go by again and you are still awake, get out of bed and repeat the strategy again. |
| 7. Try Sleeping in Different Locations. Another useful strategy is to change your sleep environment. Since your main environment (usually your bedroom) can become negatively associated with sleeplessness, you may find that you sleep much better in nonfamiliar surroundings. Try sleeping in a guest room, on a couch in your living room, on the kitchen floor or even a motel. This may sound strange, but it works |
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