battling my insomnia

For the past 5+ years, I haven't been able to sleep without taking some kind of sleep medication. I think it's the reason I'm so tired all the time, because of the drowsiness the pills cause the next day. 

I want to try one thing before I get a sleep study done. It's called Cognitive Behavioral Therapy (CBT-I), and it aims to improve sleep habits and behaviors by identifying and changing the thoughts and the behaviors that are affecting the ability to allow me sleep well. This all without the use of sleeping pills! I'm going to try it for eight weeks, and then try the sleep study if I can't fix my insomnia.

These are the basic principles. The hardest thing for me will be getting up at the same time every day (weekends will be tough!).
  • Go to bed only when you are tired
  • Get out of bed right when you wake up
  • Get out of bed at the same time every morning
  • Get up and move to another room when sleep-onset does not occur within ten minutes
  • Engage in relaxing activities prior to bed, such as reading, writing, listening to calming music or taking a bath. 
  • Don't do stimulating activities such as watching television, using a computer or smart phone or being around bright lights an hour or two before bedtime.
  • Limit caffeine and alcohol
  • Get regular exercise, but avoiding it before bedtime
  • Avoid naps
  • Keep your bedroom quiet, dark, and cool 
  • Hide the clock from view in your bedroom
Wish me luck!


matt said...

So far so good!!

Unknown said...

I recommend trying a white noise machine or downloading the Relax Melodies app (my favorite is 50/50 rain and white noise)- works like a gem! Good luck, Rachael- I know how frustrating it can be to not be able to sleep.

Kathleen said...

what about essential oils? :)