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Insomnia, Part II

Thursday, March 21, 2019

Things I am now doing!!

1. Do everything you do before going to bed about an hour ahead of time. (pjs, pills, teeth, C- Pap) Then when you go to bed, everything is done and you can go straight to bed. I have found this one to be very helpful.
2. Wake up and get out of bed at the same time every day.
3. Use the bed for sleep and intimacy only.
4. Get up and out of bed when you can’t sleep (20-30 minutes). Leave the room or use a chair in the bedroom. Do something relaxing/distracting until you fell sleepy enough to go to sleep. (no house work) Repeat if needed’
5. Avoiding napping during the day
6. Create a wind-down time about an hour before bedtime. Get off any gadgets that have blue lights.
7. Create a buffer zone. If you’re worried, anxious or can’t shut off thoughts, get up and stay out of bed until you can quiet your mind. Write them down to deal with tomorrow.
8. Don’t try so hard to sleep. Just let it unfold.
9. Other good sleep habits:
Turn the clock around.
Limit caffeine to before noon or not at all if you’re very sensitive to caffeine.
Limit alcohol and avoid within two hours of bedtime.
Exercise regularly, but not close to bedtime.
Keep bedroom quiet, dark, and cool.
Avoid eating a heavy meal within two hours of bedtime or longer.

Cleveland Clinic has an online program for six weeks and $40.00. It's called Go To Sleep. (Not too creative!) You fill out a sleep log every day. You will get feedback on your data. There are lessons each week to read. You can go back to previous lessons, but you can’t go ahead. I will be able to link my sleep logs to my doctor so she can see them. Instead of driving 45 minutes to her office, we can have “virtual visits” every 3-4 weeks. The program is based on Cognitive Behavioral Therapy (CBT) This is the website for the program. https://shop.clevelandclinicwe
llness.com/products/go-to-
sleep-online

My wake up time I choose is 8:30. It doesn’t mean I can’t get up earlier if I needed to. For 8 hours, my go to bed time would be 12:30, but she has me at 1:00 am for now. She wants to make sure I’m tired and will go to sleep easily and quickly to condition my brain that the bed is for sleeping. It won’t have to be that time forever.

I went to bed last night at 1:00. I fell asleep within 20 minutes (just guessing) and got up at 8:30. I have felt good all day. I went swimming and swam with more gusto then I have in months – when I have been dragging myself around for so long.

That pretty much sums it up. If there is someone who has insomnia and finds this information helpful, I’m very happy.

If you go to the Go To Sleep website, the doctor on the video is my doctor!




Thanks for stopping by. Sweet Dreams!!
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