Are you hungry?

You might be drunk

Are you too warm?

Did you tell lies today?

Visualization: Imagine a monster knocking at your door to distract from racing thoughts.

Military Method: Relax k muscles, drop shoulders, exhale deeply, and become zombie.

Paradoxical Intention: Try to sleep; toss, turn, pressure to sleep, increases anxiety.

Find a party - Somewhere people are drinking and smoking and laughing. Find those people and join them.

Put the book down. Turn on the lights and the television. Turn up the volume.

20-Minute Rule: If you are on the verge of sleep

Inconsistent Schedule: The longer it stays the same the more it changes.

Prescription sleep aids

Difficulty concentrating

Mood disturbances

Feeling restless at night

Inability or difficulty to sleep

-Journaling: Write down worries or to-do lists before bed to clear your mind.

Coffee consumption

Energy drinks

Overstimulation

Stimulants: caffeine/alcohol 4-6 hours before bed.

Light Exercise: Daily activity promotes sleep, but avoid intense workouts close to bedtime.