Strategy for Victims of Insomnia

I would like to share this plan which is used by Dr. Richard M. Coleman, a former Co-Director of the Stanford University Sleep Disorders Clinic. Whereas Dr. Coleman may prescribe sedatives for short-term insomnia, the steps suggested here avoid their use. Chronic insomniacs should aim for a specific number of hours of sleep, perhaps 4 to 5 hours, which approximates their current maximum sleep time. Once the insomniac sleeps about 90 percent of the alloted time--say 4 1/2 out of 5 hours -- then the sleep schedule can be increased by 30 to 60 minutes.

Strategy for Victims of Insomnia

• Get into bed at 1:00 a.m. and get out of bed at 5:00 a.m., even if you are blissfully asleep. You are trying to establish a structured sleep schedule, so rigid timing is important. Set your alarm for the chosen wakeup hour.
• The bedroom must be completely dark while you sleep, but be sure to turn on the lights or raise the shades as soon as you get up.
• If awake and relaxed during sleep period, stay in bed.
• If you cannot help feeling anxious about being awake during a sleep period and efforts to relax do not work, get out of bed.
• When you are out of bed, do household chores (laundry, cleaning, etc). If you feel sleepy, get back into bed. No matter what time you return to bed, get up at 5 a.m.
• Avoid alcohol, caffeine, and cigarettes within 5 hours of your bedtime. If possible, stop smoking and drinking alcohol and cut back on caffeine drinks.
• Do not exercise within 2 hours of bedtime. Over all, exercise is not a key factor in improving sleep. Neither are meals. But it is best to avoid spicy foods near bedtime.
• If active thoughts persist near or during bedtime, keep a diary. Put aside 20 minutes after dinner and work on your worries. Write the problems down, along with short-term or long-term solutions.
• Avoid naps during the day.

If you stick to these rules, you should get good results within three to five weeks. Remember, following the sleep schedule is probably 75 percent of the battle. Keeping a sleep diary can contribute to the cure.

Those who are not helped by this treatment may suffer from a psychological or physiological problem and should consult a sleep specialist.