May 14, 2024
7:34:06am
7:34:06am
Fellow insomnia sufferer here. A few things that may help:
- don't go to bed until you're sleepy
- if you're lying in bed longer than 15 minutes, get out of bed. don't return until you feel that sleepiness.
- you might try TRYING to stay awake in bed while lying down with the lights off. Tell yourself you're not going to keep your eyes open as long as possible. Counterintuitively this may make your eyelids feel heavy.
- your bed is for sleep and sex only. No tv in bed.
- have a time prior to bed where you get your worries or thoughts out on paper.
- try the same thing in a gratitude journal.
- listening to audiobooks I am familiar with helps me. I am familiar enough with the story I don't need to pay super close attention. I'll put the sleep timer on for 10 or 15 minutes. If I'm still awake by the end I might extend for another 10 to 15 minutes, otherwise get out of bed. More often than not anymore I find myself not making it to the end of the 10 or 15 minutes.
- look into Cognitive Behavioral Therapy for Insomnia (CBTI). This will inevitably include something called sleep restriction therapy where you figure out how many hours you've been sleeping on average and using that you restrict the amount of time you're allowed to be in bed. For me, my normal 10PM bedtime got pushed back to 12:45PM. You get up at the same time every day. Over time you can go to bed earlier and earlier, but the point is to build up that sleep pressure.
- Matt Walker's podcast or book is a good resource. I also picked up a book called Overcoming Insomnia.
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- Lanterne Rouge
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- May 15, 2023
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- Sep 20, 2024
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May 14, 3:56am
May 14, 5:27am
Read a few chapters of a book that's interesting but not exciting (currently, I'm using St. Augustine's "City of God"
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