Having trouble sleeping? Here are five tips to help sleep better: • Log your sleep • Rethink how much time you spend in bed • Find a relaxation or meditation technique that works for you • Try to use your bed only for sleep (or sex)
It's 3 a.m. You're tossing and turning. You can't fall asleep — it can be so frustrating.
These strategies may help you tackle insomnia. They're based on one of the most effective treatments ever studied — cognitive behavioral therapy for insomnia — CBT-I for short. Getting actual data on your sleep patterns is the first step to help you realize that there's often a gap between your worst-case scenario fears and what's really happening. You might find that you're actually getting a few hours of sleep.Anxious thought patterns can contribute to trouble sleeping. The next time you're spiraling in the middle of the night, try to examine your worst-case-scenario thoughts and replace them with something more neutral.
So when she had those thoughts, she'd pull out her journal and write them down. Then she'd look at what she wrote and think,"That's not realistic ... if I heard someone else say that, you know, I'd say, are you serious?"
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