Action Plan To Beat Insomnia

There is plenty of research into insomnia and its causes. Here is the action plan from my ebook Go To Sleep Secrets which comes with the Sleep Sound Program.

• Avoid stimulants such as caffeine, alcohol, nicotine or sugar in the hours before bedtime. Colas contain caffeine and so does chocolate.

• Take at least 30 minutes of exercise every day. The type of exercise that makes you breath faster. But don't exercise too close to bedtime.

• In the late evening try to do things that a calming rather than things that are exciting or challenging.

• Check out your bedroom for contributing factors such as too much light, noise, bed and bedding etc.

• Minimize the presence of light in the late evening by for example, not reading in bed, not using a computer, dimming the lights etc

• Go back to the circadian information in the book and consider whether your sleeping problem is caused by a delayed or advanced sleep phase. If it is either you will need to gradually reset your body clock as described.

• If you have no trouble getting to sleep at night but wake too early in the morning make sure your bedroom curtains keep the morning light out, or wear a sleep mask. Using the "Stay Asleep" audio from the Sleep Sound program will help.

• Learn how muscles feel when they are relaxed by practicing progressive muscle relaxation.

• Practice other [relaxation techniques] of your choice in bed and if necessary during the day. Use the relaxation audio, that comes with the Sleep Sound Program, every day

• If you have worries that keep you awake at night use the "Write It Down" method to draw a line under your anxieties for the day. Remind yourself that worrying at night does not make your anxieties go away, it just makes them harder to deal with the following day because you will be tired.

• Decide whether you want to try a herbal supplement. Of herbal supplements I have found Valerian to be the most effective. Another supplement that can help is 5-HTP.

• Once you have established the bedtime routine that works best for you keep to it as often as possible. Your goal is to establish a regular sleep schedule. Get up each morning at the same time and try not to oversleep on non-workdays.

• Write down your plan of action, including your bedtimes and rising times. Stick to your routine and if, after a week or two, you are still experiencing difficulty sleeping make some adjustments. The key is to be consistent and determined.

• When you have a bad night simply do your best during the day and try to get back to your sleep schedule that night. Don’t become discouraged if things don’t work immediately.

• Once you are sleeping better allow yourself 7 to 8 hours sleep every night. You can always tell whether you need more sleep by the simple measure of noticing how sleepy you feel during the day.

• Meditation can help you to feel less tired if you have not had enough sleep. The relaxation audio that comes with the Sleep Sound Program is an easy way to get the benefits of meditation every day.

 This is all explained in detail in the ebook Go To Sleep Secrets

Tagged as: insomnia cure, sleep, sleep insomnia, sleepless