Overcoming Insomnia and Sleep Problems: A Books on Prescription Title by Espie Colin

Author:Espie, Colin [Espie, Colin]
Language: eng
Format: mobi
ISBN: 9781472105769
Publisher: Constable Robinson
Published: 2012-09-10T12:00:00+00:00

Remember, you should spend the whole of Week 2 of your CBT program implementing the advice I have given you in this chapter before moving on. Oh, and keep going with the Sleep Diary too!

7

Sleep hygiene and relaxation (Program Week 3)

Introduction

Please remember that I have designed your program to build up over the weeks. These new suggestions are not designed to replace what has gone before! I don’t want you to substitute good practices that you have established, because you will get most benefit if you continue to follow previous advice as well as adding in new information each week. So far, then, you should be in the regular practice of evaluating your thoughts and feelings about sleep.

What is sleep hygiene? I agree it is a strange term, and not one I particularly like. However, it is increasingly being used, so we are kind of stuck with it now. On the positive side it conveys the idea of the ‘sleep basics’: what anyone could do to tidy up their sleep preparation, if you like. Sleep hygiene refers to things about your lifestyle and your preparation for bed that might be changed to improve your sleep pattern. Sometimes there may be a simple solution to a sleep problem, such as stopping drinking excessive amounts of coffee. However, for most people it is a case of making the most of all of the good sleep-hygiene practices to make sure that you are better prepared for sleep.

Sleep hygiene can be split into two parts. First, how your lifestyle affects your sleep, and second, how you can plan a bedtime routine that supports good sleep. We will take these two areas in turn, and then go on to consider the very important matter of relaxation.

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