What are the old habits I can begin letting go of?
How can I train myself to fall asleep more quickly, stay asleep and awaken refreshed?
A specific plan for changing behaviors gets me started.

In bed:
Stop watching TV or reading in bed and only use bed for sleep or sex.

Get out of the bed if I can’t fall asleep in 15-30 minutes and do something calming instead in another room. Do:
.

Get out of the bed if I can’t fall back asleep if I wake up and do something calming instead in another room. Do:
.

Go to bed at and get up at regardless of how much sleep I get. (This is called building up a "sleep debt". It trains me to fall asleep and get hours sleep).

Prevent being awakened by:
bladder, pain, noise, light, hot flashes, busy mind,
worries, depressed thoughts, room too hot or too cold,
uncomfortable bed, hunger.
How? .

Before bed:
Change those activities that were before bed-time:
dramatic/exciting TV, News, work, computer, eating,
cigarette, alcohol, beverage, exercise.
How?
.
Add these:
warm bath/shower, light snack if hungry, quiet reading or calm music.

When during the day would be a better time and place to address my appropriate concerns rather than worrying/planning at night? .

Naps:
Give up naps, knowing this helps me sleep better at night.

Caffeine/Alcohol:
Decrease caffeine alcohol.
How?
.

Exercise:
Change my exercise from evening to earlier.
Begin exercising daily (not late evening), knowing it promotes sleep.

Use natural sleep aids:
Drink chamomile tea in evening (not late). Use lavender essential oil on pillow.

Use relaxation techniques I already know.
tapes/CD’s, yoga, muscle relaxation, relaxed breathing,
prayer meditation, music, self-hypnosis,
Other .

Please print this form and bring it with you to your scheduled session.