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The guidelines from CBT are good sleep practices in general and include going to bed and getting up

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at the same time every day, planning to be in bed only for the amount of time you're at, you're actually

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able to sleep using the bed for sleeping, only to strengthen the association bed equals sleep getting

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out of bed.

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If you're having a hard time sleeping to break the link between bed and being anxious about not sleeping,

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challenging unhelpful thoughts about sleep, practicing relaxation to counteract the tension and an

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anxiety that typically go along with insomnia, practicing mindful awareness and acceptance to interrupt

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sleep related worries, and to let go of efforts to force yourself asleep following other practices

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that promote good sleep, like limiting caffeine intake, especially after lunchtime, making the bedroom

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cold, dark and quite a keeping electronics out of the bedroom, exercising regularly, avoiding napping

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in general, which can make it harder to sleep well at night, having a winding down routine that signals

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your body and brain that bedtime is approaching, gently stretching, reading for pleasure or drinking

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a cup of herbal tea.

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If you've been struggling with the lead or their sleep guidelines, you'd like to follow this week.

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Write your plans in your notebook.