Change • Throughout the dayPhysical • Before sleepBehavior • After waking upChange • Throughout the day Mental • Before sleepBehavior • After waking up
Change Physical Behavior • Throughout the day1. Set a schedule or routine a week or two in advance of event we anticipate, making sleep a part of that routine2. Exercise to diffuse the excess energy around excitement3. Do something each day that will contribute to or enhance your enjoyment of what you are anticipating (feel progress toward it)4. Experiment with eating different things for dinner - to see which things induce better sleep5. Eliminate or decrease caffeine6. Changing schedule, if you have one7. Volunteer or help someone out; turn the focus of energy outward8. Stay physically active and engaged during the day.9. Dont nap during the day.10. Get a massage.11. Try acupuncture12. Try chiropractic.
Change Physical Behavior • Throughout the day13. Get tested for sleep apnea14. Try Yoga15. Take naps16. Tale a long drive before bed17. Drink plenty of water and stay hydrated.18. Reduce or eliminate sugar.19. Do what you can to create your idea sleep environment.20. Try changing the amount of protein or carbs you eat.21. Eat a healthy and substantial enough dinner that you dont go to bed hungry.22. Get outside (if you are inside a lot) and expose yourself to more light during the day.23. Get a light therapy box (if you live somewhere that dosent have a lot of daylight... or if you work nights).24. Quit smoking (if you smoke).
Change Physical Behavior • Before sleep1. Consider all the ways we will not enjoy what we are anticipating if we have not had enough sleep2. Clean house, or do household projects3. Create a personal playlist of music or some other audio to listen to at night4. Do not do anything in bed other than sleep5. Dont watch t.v. for at least 1 hr before bed.6. Don’t read for at least 30 min before bed7. Dont eat within 2 hours before bed.8. Dont check email or social networks for at least 1 hour before bed.9. Dont check email or social networks for at least 1 hour before bed.10. Create a personal, physical, bedtime/pre-sleep ritual (such as drinking tea, reading poem, etc).11. Take a hot bath before bed.12. Drink a glass of wine.13. Set up and use a white noise machine while you sleep.14. Relaxation yoga poses before bed15. Take melatonin
Change Physical Behavior • Before sleep16. Take over-the-counter medication17. Determine which scents relax you and bring those smells into your sleep environment.18. Determine if the color of your sleeping area relaxes you or agitates you and change it to relax you if necessary.19. Create a personal lullaby and sing it to yourself before bed.20. Get sheets and blankets that are extremely soft and comfortable (that you will look forward to).21. Get a new mattress22. Get some new pajamas that are so comfortable they dont feel like wearing anything at all.23. Create and follow a ritual for how you say goodnight to others.24. Create a physical environment that makes you feel sleepy or that you associate with being sleepy/falling asleep.25. Create a way to stargaze while in bed.26. Use a humidifier or steam machine27. Focus on the changes in shades of color (such as blue)28. Create and use a programmable pillow (program it to massage our neck, play certain music, etc.29. Chant before bed30. A rocking chair or swing for grownups to change the physical sensations before bed.31. Change the orientation of your bed.
Change Physical Behavior • Before sleep32. Sing or chant (such as "om.")33. Good Vibrations: I used to put my baby on the washing machine, wrapped and buckled up snuggly in a car seat to put her to sleep. Could you recreate that feeling for grownups?34. What if you could view natural phenomena in scenes that would help the sleepless enjoy a relaxed, calm, non-stressful sense of the passage of time? Opening of flowers, ripples from raindrops, hummingbirds in flight.35. What if you could watch yourself relax? Would it help to see how one’s relaxed brain waves look as you are practicing being calm and relaxed?36. Listen to the “idealized sounds” of your partner or your pet breathe and breathe along with them. The reality of your partner’s breathing may be less than ideal (snoring)37. Drink warm milk.38. Smell a baby39. Make sure the room isnt too hot (or too cold).40. Use a sleep mask.41. With eyes closed, focus on relaxing each muscle, one by one... starting with your toes and working up.42. If possible, go to sleep at the same time every night.43. Watch fish in a tank or fire in a fireplace (or fire pit) - or a video of those if you dont have the real thing.
Change Physical Behavior • After waking up1. Enjoy favorite activity when you wake up.2. Enjoy a favorite food when you wake up.3. Make your bed so that it will be more of a routine when you get to unmake it for sleep.
Change Mental Behavior • Throughout the day1. Engage a friend to discuss excitement during the day2. Keeping a gratitude journal3. Working with a therapist4. Meditation5. Hypnosis6. Reconnect/reach out to someone from your past in some way each day7. Bravely consider worst case scenario in detail8. Make a plan9. Read about people in similar situations10. Stay mentally engaged during the day11. Spend some time visualizing falling asleep and getting a good nights sleep12. Think of a ideal place that you can visualize to relax you when there is stress.
Change Mental Behavior • Before sleep1. Try really hard to stay awake (reverse psychology).2. Create a countdown ritual3. Do some big or small planning/preparation for the event for a half hour each night4. Create a to-do list for the next day, prior to bed5. Listen to mellow music in the time before bed6. Listen to /watch some comedy before bed.7. Meditation8. Contemplate progress. Consider all we have already done to address the situation9. Write all your thoughts in your Journal before you try to sleep (to empty your mind).10. Get lost in a good book (fiction)
Change Mental Behavior • Before sleep11. Determine a set of images that relax you and then visualize them before sleep12. Ask someone you love or deeply care about to record a lullaby for you to listen to at night13. Visualize you guardian angels or friends/relatives that are very close.14. Focus on your breathing.15. Artistic Hypnosis – mentally tracing predictable, non-threatening, repetitive paths — such as knitting, making a cat’s eye, or walking a maze.16. Give yourself time to focus on each thing your senses are experiencing and all that awareness to comfort and relax you.17. Spend some time fantasizing - you could create your perfect house or your favorite location.18. Create a story that you can tell yourself each night and have an ongoing storyline that you can continue a bit further each night as you fall asleep. This will give you something to look forward too at sleep time.19. Imagine yourself swinging or rocking or floating.20. Think about relaxing instead of sleeping.
Change Mental Behavior • After waking up1. Spend some time daydreaming in bed before you get up and start the day.