Create a sleep routine

Establishing a good sleep routine is one of the best ways you can help yourself to sleep.

• Go to bed and get up at the same time each day, even at weekends
• As bed time approaches, start to wind down. Avoid television or anything which is mentally demanding in the hour before bedtime
• Have a warm relaxing bath, followed by reading and a warm drink (no caffeine or stimulants) or listen to some quiet music
• If you don’t fall asleep after 20-30 minutes, then get up and go to another room. Sit in a comfortable chair, perhaps with a cosy throw, relax and read a book or magazine. When you feel sleepy, go back to bed again. Try some breathing exercises to help you relax. If you still can’t sleep, repeat the process. Don’t worry about not sleeping; relax and sleep will come to you
• Only sleep in bed. Try to avoid taking a nap during the day, especially in the early evening or else you will find it difficult to sleep again at night. You need to eliminate the factors which contribute to insomnia.

These simple steps may seem straightforward enough. But bad habits are difficult to break. If you stick with it, you really can break the cycle of insomnia.

This article was published on Wed 7 October 2009