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Page 72
| Change Psychological Conditioning |
| To reverse the insomnia-producing effects of negative conditioning and poor sleep habits, consider trying one or more of the following strategies. These are often the most helpful and powerful strategies for coping with insomnia. They often require substantial patience and commitment, however, since most established habits are difficultbut not impossibleto overcome. |
| 1. Create Positive Presleep Rituals. Try reading, taking a warm bath, listening to soft music, or anything else that relaxes and pleases you on a regular basis before going to bed. Avoid any activities that might be arousing, stimulating or worry-producing unless they help you relax and get to sleep (e.g. sex). |
| 2. Go to Bed Only When Sleepy. Don't use your bed for any other purposes other than sleep (and sex). Do not use your bed to work, read, watch television, or for any other purpose. Do these things in another room, at your desk, in a chair or on the floor. When you finally feel sleepy, stop these activities and get into bed. This strategy will positively associate your bed with feeling sleepy over time. |
| 3. Avoid Trying to Sleep. By now, you should understand that the more you try to will yourself to sleep, the worse your problem will become. Remember, sleep is not a "task" to be performed. It requires a relaxed, calm, peaceful state which usually means you are not willfully trying to do anything. Don't let yourself think |
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