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DEALING WITH THE CAUSE OF INSOMNIA: CHANGING THE PATTERN
A popular way of treating insomnia today is a behavioural psychology method called stimulus-control, which consists of retraining yourself to sleep by learning to associate bed and bedtime with sleep, and sleep alone. This is the routine:
Use your bed and bedroom for sleep only. Don’t watch television, listen to the radio, read, work, smoke or eat in bed. Making love is of course permitted!
Always get up at the same time, including weekends and holidays. Lie-ins may be tempting, but if you take more sleep than you need on Sunday morning it’ll be harder to get to sleep on Sunday night.
If you find waking up really difficult, place your alarm clock at the other side of the room so that you have to get up to turn it off. Put the light on straight away, as light can stimulate wakefulness.
Don’t take naps during the day. You can overcome post-lunch sleepiness with some deep breathing, or a quick walk round the block.
Don’t go to bed until you are really sleepy.
If you don’t fall asleep within ten minutes, get up and do something else in another room. Don’t go back to bed until you are ready to fall asleep. The same applies if you wake up in the middle of the night for any length of time. Don’t associate your bedroom with lying awake. Get up, make yourself a hot drink if you like

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