Self-help guide to fight sleeping disorders

USE A SLEEP DIARY. Knot down the time spent in bed and of that how much time you have spent awake, when you got into bed and the time you get out.

PART 1
1. No stimulants in the form of coffee, chocolate, tea, coke - avoid coffein after noon. It can take four weeks for this to have an effect.

2. avoid alcohol

3. no cat naps during the day

4. sleep the same amount every night

5. excercise for at least 40 minutes, get sweaty. No excercise less than four hours before bedtime

6. relax, don't stress your brain the last four hours before bedtime

7. take a very hot bath for at least 30 minutes and finish about 2 hours before bedtime

8. get up at the same time every day, seven days a week. This is really important

9. if you have to get up during night time, avoid light

10. get out in daylight as soon as you get up, within 30 minutes. As an alternative for those sleeping during daytime - get a daylight lamp and sit in front of it. This helps you sleep the following night(/day).

11. get rid of any clocks in the bedroom

12. No big meals the last 3 hours before sleeping

13. have a dark and quiet bedroom. Wear a mask if necessary.

14. sleep at 14-20 degrees. Avoid getting your body temperature high.

15. make yourself a bedtime ritual - brush your teeth, get into your nightgown, sit in a chair relaxing for 15 minutes before going to your bed

16. don't worry when in bed. If you struggle with your thoughts, sit down earlier in the evening, write down your worries and possible solutions if any.

17. do not stress about not getting to sleep. Paradoxial techniques can help - try to be as awake for as long as possible. Do not let this make you sacrifice #8.

PART 2 - control of stimuli
1. only go to bed when you are sleepy and only then

2. use your bed only for sleep and sex

3. if you don't get to sleep, get out of bed!

4. repeat number 3

5. get up at the same time every day, seven days a week

6. do not take a cat nap

PART 3 - deprivation
Week one for observation, week two you are only allowed to spend the time you actually slept in bed, but no less than five hours every night. Week three you calculate the efficiency: time slept/time spent in bed. If above 85% you are allowed to get to bed 20 minutes earlier, if not your schedule stays the same as week two. Oh yes, you are going to feel sleepy and grumpy for the first weeks.

PART 4 - cognitive therapy

PART 5 - relaxation techniques
This should be used always, no matter if you have a problem sleeping or not. Do yoga, get massage, alternative energy therapy, whatever. No stimulants that gives a false impression of drowsiness.