Outsmart Insomnia Protocol PDF / Book Free Download Outsmart Insomnia Protocol Book Free Download | Page 21

An important factor in managing stress is to give yourself a break. Take some
quiet time every day. Do your relaxation exercises regularly.
The good thing about these self-help strategies is that they aren’t addictive and
are usually effective. They are also less expensive!
Don’t forget, changing your physical sleep environment can help too. Try placing
a board under your mattress if it sags. Put your bed in a different position. Put up
thicker curtains.
Avoid being kept awake by noise. Use earplugs. Try and change your attitude
towards the noise, as sometimes it is not the level of noise that bothers you, but
the way you feel about it.
Another way to work on alleviating your insomnia is to look into cognitive
behavioral therapy.

Cognitive Behavior Therapy
When we deal with sleep difficulties, it becomes important how we think about
sleep. That is why part of your treatment should involve identifying your thoughts
about sleep. It is good to replace these thoughts with positive thinking.
In Cognitive-behavioral therapy (CBT), the idea is to reduce a person's
misconceptions about sleep and teach more positive sleep behaviors, including
good sleep hygiene.
Sometimes sleep problems start as some isolated incident but then become
chronic. One technique for examining your thinking is to consider alternative
beliefs to those you have adopted in the past. You can determine which beliefs
are best supported by actual information available to you.