Sleep Problems

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How to Sleep When You Feel Upset   

I.    ESTABLISH A BEDTIME ROUTINE

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        Exercise or relaxation or yoga

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        Relaxing/boring TV or reading

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        Possibly cheese, milk, and a little sweet (if no weight problems)

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(Do the exercise and any mental work first, then have a mentally passive time
of a half hour to an hour before bed [watch TV, relaxing reading, music, boring chores, etc.].

 

II.     WHEN YOU FEEL AWAKE AND ARE THINKING ABOUT PROBLEMS:

 A.  Never think about problems in bed (or bedroom), INSTEAD go to B.

 B.     If you start thinking about problems, give self a CHOICE. 

1.       Stop thinking about problem (set another time to think about it - - think about SOMETHING ELSE MORE POSITIVE AND INVOLVING AND RELAXING - - for example, count sheep).

2.       Exercise and/or stretch/yoga

3.       Consciously decide to think about the problem (and exercise periodically).

4.       If can’t sleep - - do work (eg., mop kitchen floor).

 

C.  If you get a fear of not going to sleep, remember, “I’m not going to die from not sleeping”.

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 Attitude = “I’ll just see how long I can go without sleeping”.

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 Trust in your body to take care of its own sleep needs.

 

D.    Keep pad and pencil handy so you can write down anything you’re afraid you won’t remember and/or make a date to think about the problem later.

E.  Avoid all medications for sleeping.

For more tips about sleep problems click here to go to my companion web site sleep tips:   http://www.csulb.edu/~tstevens/success/concentration_or_sleep.htm