• Less Napping

• Less Time Awake in Bed

• Less Clock Watching

• Reverse Psychology

Less Napping

Sleeping longer than usual in the morning or napping during the day will decrease your need for night time sleep.  Staying awake during the day and not napping is recommended.  If you really have to nap its best to follow the 20 minute rule, never nap for more than 20 minutes as any longer will reduce your drive for night-time sleep.

Less Time Awake in Bed

The less time you spend in bed awake, the more efficient your sleep will be.  If you are lying in bed awake and getting frustrated or letting your mind take over, this will stimulate you to the extent where it will be difficult to ‘wind down’ to sleep again.  If you are not sleeping within 15-20 minutes, then get up until you are feeling sleepy again.

Less Clock Watching

What do you think about when you look at the clock? ‘Why can’t I sleep?’ ‘It’s 02:30 in the morning!’  This will lead to feeling more frustrated and thus will make it harder to fall asleep.  If your not able to sleep, get up again and do something which does not stimulate you too much (read a book or listen to relaxing music).

Tell yourself you will not sleep when you’re in Bed

This may seem a little strange but scientific research has shown that people who suffer from insomnia and go to bed telling themselves they will not sleep are actually more likely to nod off…the expectation of sleep is not there and maybe they feel more relaxed.  Try it out!