Insomnia is one of the most common sleep complaints affecting up to 40% of adults. It’s most commonly caused by a stressful event or by prolonged periods of stress.
A technique called Bootzin’s which may help with insomnia:
- Don’t sleep anywhere except the bedroom.
- If you don’t fall asleep within 20 minutes, get out of bed and do something else.
- Return to bed once you feel sleepy, and if you don’t fall asleep within 20 minutes, repeat getting out of bed and doing something else.
- Set your alarm to wake you at the same time each day irrelevant of how much sleep you get.
Getting a better bedtime routine will also help:
- Stick to a sleep schedule; go to bed and get up the same time each day.
- Don’t overschedule your day; leave some time to unwind and relax.
- Remove anything in your bedroom that may distract you from sleep, such as TV, phone of computer.
- Don’t rely on weekends to catch up on sleep; having a lie in at the weekend can make it difficult to wake on Monday.
- Don’t have a nightcap. Alcohol may help you relax initially, but it stops you from falling into a deep sleep and you are more likely to wake up in the night.