SuprAffs: Insomina
SuprAffs: Insomnia
I like it when I'm able to avoid looking at the clock during sleeping hours.
I like it when I keep my bedroom as dark as possible while sleeping.
I like it when I keep my bedroom as cold as possible while sleeping.
I like it when I go to bed at the same time every evening.
I like it when I get up at the same time every morning, regardless of how tired I feel.
When experiencing insomnia, I like it when I sit up and read until I feel drowsy.
I likeit when I expose myself to as much sunlight as possible early in the morning.
I like it when I work on developing a good exercise program daily.
I like it when I exercise in the morning instead of later in the day.
I like it when I'm able to keep naps to a minimum. (The less time spent sleeping during the day, the less insomnia at night).
I like it when I'm able to cut off caffeine and other stimulants after 2 PM.
I like it when I avoid drinking fluids an hour or two before bedtime.
I like it when I'm able to avoid eating heavy meals or alcohol near bedtime.
I like it when I reduce most sources of stimulation prior to bedtime.
Upon waking during the night, I like it when I resume my favorite sleeping position & pretend to myself that I'm just going to sleep for the first time.
Rather than getting up and becoming active during the night, I like it when I allow enough time to try to get back to sleep. (The wider awake I become during the night, the harder it is to fall back asleep).
When forced to get up in the middle of the night I like it when I keep lights off and my eyes closed as much as possible (any light stimulates me and wakes me further).
Instead of staying up late to watch TV, I like to tape the show or watch online for earlier viewing.
I like it when I take a warm shower or bath before bed. (Also, if you add Epson salt to the water this will have a calming effect on your body due to the addition of magnesium).
As the day goes on, I like it when I reduce the amount of time that I spend in from of a computer screen. (The light from the screen tells the brain that you should be awake so reduce the amount of time in front of the screen).
Choose one or more SuprAffs from the following list according to that which you find believable and best fits your situation. Read or repeat outloud the SuprAff(s) (NOT THE PART IN PARENTHESIS) daily until your new habits are firmly established. (The latest studies show the average time for changing habits is around 66 days, but everyone is different and you will probably see partial results right away).
For the best results, only focus on a few SuprAffs at a time until your new behavior is well established.
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