This is my main concern and something I urge people with sleep problems to guard against. Do you have an erratic and irregular sleep schedule?Very often, poor sleep can become the focus of fresh, new layers of stress as you worry more and more about the impact tiredness might be having on your life. Do you and your partner have different sleep habits? The more ticks you give, the greater your risk of developing insomnia.If you work through my recommendations all this week and diligently fill in your sleep diary twice a day you’ll end up with a personalised insomnia plan.This is the kind of highly effective guidance you’d get from a course of one-to-one sessions with a qualified sleep specialist.So, set a firm bedtime and wake-up time and stick to them — no matter what.Put an immediate ban on napping to help consolidate your body’s sleep and wake rhythm.By this time next week, you could be sleeping better and deeper than you have done for years.Insomnia can strike anyone at any time and though most sleep problems are short-lived, my real concern is how easily they can turn into long-term issues if you don’t take measures to control them.
The behavioural side looks at identifying and changing the habits and behaviours that you might not even realise you use to cope with your insomnia, but which could be making things so much worse.
I have drawn on my 18 years of clinical experience and research — and pulled together the very latest tried-and-tested techniques — to create a simple plan that could, and should, free you from the hell of insomnia.