How to battle Insomnia - basic principles.

[nadya]

In my Pharmacotherapy class our teacher read a lesson about Insomnia, Anxiety and Phobias. And he cited to us some basic principles of battling insomnia if you're suffering from it, but it's not really serious and you think that you don't need to go to the doctor.

I don't know why I decided to post this, but maybe it will help someone.


1. Don't sleep more than your body needs to.
2. Use the bed for sleep and sex only. Say no to reading books in the bed, doing homework on the bed, watching TV etc.
3. Go to sleep at the same time for 7 days. Doesn't matter if you don't fall asleep at that time, still try to go to sleep at the same time.
4. Wake up everyday at the same time for 7 days.
5. If you can't fall asleep for 15 minutes, go to another room (if you have that option) and do some boring work.
6. Don't take a nap in the afternoon, let your body get properly tired.
7. Don't drink coffee after dinner.
8. Don't smoke or drink alcohol before sleep.
9. Do sports up to 4 times a week.
10. If you want to, you can have a little snack before sleep.
11. Don't eat medicine with caffeine in it before sleep.
12. Don't drink too much water before you go to sleep, so you won't wake up during the night to go to the toilet.