what do you do if you can't sleep?

I had that problem too and I went to a psychologist. In my case it was anxiety produced by irrational thoughts. So I got cognitive therapy and relaxation exercises.
The psycholgist gave me as well a sheet with guidelines about the stimulating control of the sleep, rules that I have followed and that really work:

Stimulating control of the sleep

1.- Go to bed only when you feel sleepy, (I wait till the first yawn).

2.- If you can't get to sleep or keep it after 15 minutes get up, and go back to bed only when you feel sleepy again. Repeat this as many times as you need it during the night. ( Hard task but absolutely necessary and useful).

3.- Keep regular the time to get up in the morning. ( Do set the alarm clock).

4.- Use bed only for sleep or sexual relations; do not watch TV or listen radio or eat or read in the bed.

5.- Do not have a siesta during the day.

Some extra tips:

1.- The fear of can't get to sleep keeps awake. So, don't worry if you can't get to sleep. Try not to think, just relax, feel the comfort and pleasure of being in bed, and abandon yourself.

2.- About diet:
a.- Light supper; at least two hours before going to bed.
b.- Do avoid coffee, tea, chocolate and caffeine drinks after noon.
c.- A glass of warm milk an hour before going to bed might help. So relaxings infusions as valerian, lime tea, etc.
d-. Consume enough proteins: about 1 mg. per kg of weight per day, distributed in different meals. Especially food rich in Tryptophan, an essential amino acid precursor for serotonin and melatonin, that is involved in the get to sleep.
Food rich in Tryptophan: eggs, turkey, chicken, blue fish, milk, oats, wheat, chikpeas, peas, soya, potatoes, cabbage, bananas, pumkin, nuts and dried fruit, sesame, etc.

3-. Do not stay up very late. It's important to normalize the biorhythms.

4.- Make moderate exercise in the evening. Evening exercise is more effective in order to get to sleep than the morning one. In any case it should never be exhausting, excessive tiredness disturbs the sleep.

5.- Not to make tasks that requires much activation or concentration during the hour before sleep .

6.- Avoid situations that activate or involve emotions.

Sleep is quite paradoxical, like will-o'-the-wisp: if you pursue it, it will run away, if you flee from it, it will pursue you.

 

Thanks Doctor Draino, all that text will sure put anyone to sleep...