![]() ![]() ![]() If you’re still awake after about 15 minutes in bed, get up. Over several nights, this therapy builds the relationship between bed and sleep, and reduces the relationship between bed and feeling alert and having racing thoughts. Get out of bed at the same time each morning, no matter how much you slept the night beforeĪvoid long daytime naps, which can make it harder to fall asleep that night. But during this time, you body’s natural need for sleep will increase, and you will eventually fall asleep within 15 minutes of getting into bed This can take several cycles of getting in and out of bed. Repeat the above two steps until you are asleep within about 15 minutes. Avoid anything too stimulating such as work or computer gaming Do something else relaxing until you are feeling sleepy again, such as reading a book, listening to the radio, catching up on some chores or doing a crossword puzzle. If you are still awake after about 15 minutes in bed, get out of bed and go to another room. Use this time to do something relaxing in another room If you are not feeling sleepy, delay getting into bed. Only go to bed if you are feeling sleepy (when your eyes are heavy and you could easily fall asleep). All other activities should occur out of bed, preferably in another room ![]() Only use your bed for sleep and intimacy. Stimulus control therapy can help re-build the relationship between bed and sleep.įollow these simple steps every night of the week: Here are six ways to spend less time awake in bed with racing thoughts. Over time the simple act of getting into bed can become a trigger to feel more alert and awake. Gradually, our brains can learn that bed is a place for these other activities instead of rest and sleep. 'Phubbing': snubbing your loved ones for your phone can do more damage than you realise They can be using a mobile phone, watching TV, eating, working, arguing, smoking or playing with pets. These activities don’t just include worrying. The more time we spend in bed doing things other than sleep, the more our brain and body start to learn that bed is a place for these non-sleep activities. Just like Martin, many people with insomnia find as soon as they get into bed, they feel alert and wide awake. Insomnia includes trouble falling asleep at the start of the night, waking up during the night, and feelings of daytime fatigue, concentration difficulties, lethargy or poor mood. One in ten have had these symptoms for months or years. Right now, up to six in every ten people have regular insomnia symptoms. If you are like Martin, you’re not alone. To do this, let’s take a step back and talk about insomnia. The good news is there are effective ways to reduce these racing thoughts, and to help get some sleep. ![]()
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