| Obstacle: |
 |
I don't know what's keeping me awake. |
|
|
| Task: |
|
Keep a sleep diary
|
Notes
|
 | |
|
| Task: |
|
Determine whether or not you're experiencing insomnia
|
Notes
|
| |
|
| Task: |
|
Get 'Restful Sleep: The Complete Mind/Body Program for Overcoming Insomnia' by Deepak Chopra
|
Notes
|
| |
|
| Task: |
|
Determine your insomnia type
|
Notes
|
| |
|
| Task: |
|
See a doctor about your insomnia
|
Notes
|
| |
|
| Task: |
|
Review your diet for items that may be keeping you awake
|
Notes
|
| |
|
| Task: |
|
Investigate local sleep clinics
|
Notes
|
| |
|
| Task: |
|
Join a sleep disorder support group
|
Notes
|
| |
|
|
|
|
| Obstacle: |
|
I'm not tired when it's bed time. |
|
|
| Task: |
|
Get up 30 minutes earlier
|
Notes
|
| |
|
| Task: |
|
Exercise 30 minutes a day
|
Notes
|
| |
|
| Task: |
|
Schedule a strict bedtime and wakeup time
|
Notes
|
| |
|
| Task: |
|
Restrict the bed to sleep and sex
|
Notes
|
| |
|
| Task: |
|
Remove naps from your schedule
|
Notes
|
| |
|
| Task: |
|
Drink warm milk or herbal tea before bedtime
|
Notes
|
| |
|
| Task: |
|
Use an herbal sleep aid before bedtime
|
Notes
|
| |
|
| Task: |
|
Use an other-the-counter sleep aid before bedtime
|
Notes
|
| |
|
|
|
|
| Obstacle: |
|
My sleeping environment is not ideal. |
|
|
| Task: |
|
Get a better bed
|
Notes
|
| |
|
| Task: |
|
Insulate your bedroom against sound and light
|
Notes
|
| |
|
| Task: |
|
Improve the ventilation and temperature in your room
|
Notes
|
| |
|
| Task: |
|
Set up separate sleeping arrangements for yourself
|
Notes
|
| |
|
| Task: |
|
Switch to a day shift
|
Notes
|
| |
|
|
|
|
| Obstacle: |
|
I have too much daily stress; I can't stop thinking when I'm in bed. |
|
|
| Task: |
|
Adopt a stress management Goalplan
|
Notes
|
| |
|
| Task: |
|
Cover the numbers on your illuminated bedroom clock
|
Notes
|
| |
|
| Task: |
|
Take a meditation class or teach yourself to meditate
|
Notes
|
| |
|
|
|
|
