Suffer From Insomnia? Here’s How To Cure It.
You probably think I am going to recommend a drug or supplement, but studies show that Behavioral Sleep Therapy could the answer for you.
Here’s how to do it:
1. Exercise regularly, but not late in the evening.
2. Relax before bedtime.
3. Don’t consume caffeine or alcohol late in the evening.
4. Go to bed only when you are feeling sleepy.
5. If sleep has not occurred within 10 minutes, leave the bedroom and read a book until you feel sleepy.
6. Avoid nonsleep activities in bed.
7. Get up at the same time each morning, regardless of what time you go to bed.
In a review of 21 studies of a total of 470 participant with insomnia, behavioral sleep therapy was MORE effective than drugs on all measures. This shows that behavior therapy should be a first-line treatment for chronic insomnia.
On a side note related to sleep and behavior, I also never use my young kid’s bed or bedroom as a punishment area. It’s hard enough to get kids to go to bed without making the bedroom a negative, punishment area that they want to avoid at all costs! Also, I never threaten early bedtime when they are misbehaving. "If you keep acting like that, you’ll have to go to bed right now!" Once again, the message you are giving them is that bedtime is a BAD thing and they SHOULD scream and cry to avoid it! They are smart enough to understand the underlying message!
I found this study in a textbook I am reading (not for school, but for fun) called Behavior Modification: What It Is And How To Do It. Recommended for parents, leaders, and people trying to help people change their lives and get fit!
September 27, 2008 at 10:26 am
This is an interesting blog. I have very severe sleep issues… i have tried several of the sleep therapy tips, however, i wake up several times a night, in witch i will be wide awake, & sometimes not go back to bed at all! There are many nights where i only get a few hours of undisturbed sleep. I am a very light sleeper & awake to the slightest of noise. I have had this problem for years…i would like to know more about this study of yours…& just to comment on your side note, that is good advice to follow, in witch i have followed as well…