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[Treatment] Waking reflexes, cannot fall asleep
#21
RE: Waking reflexes, cannot fall asleep
(01-06-2021, 10:55 AM)Dormeo Wrote: It's very good you're more comfortable with the treatment.  As you say, the next step is to be able to fall asleep with it.

I would suggest that you do your "practice" sessions outside your bedroom.  This is in line with the recommendations that experts make about getting better sleep:

• Keep a consistent sleep schedule. Get up at the same time every day, even on weekends or during vacations.
• Set a bedtime that is early enough for you to get at least 7 hours of sleep.
• Don’t go to bed unless you are sleepy.
• If you don’t fall asleep after 20 minutes, get out of bed.
• Establish a relaxing bedtime routine.
• Use your bed only for sleep and sex.
• Make your bedroom quiet and relaxing. Keep the room at a comfortable, cool temperature.
• Limit exposure to bright light in the evenings.
• Turn off electronic devices at least 30 minutes before bedtime.
• Don’t eat a large meal before bedtime. If you are hungry at night, eat a light, healthy snack.
• Exercise regularly and maintain a healthy diet.
• Avoid consuming caffeine in the late afternoon or evening.
• Avoid consuming alcohol before bedtime.
• Reduce your fluid intake before bedtime.

The purpose of the recommendation to use your bed only for sleep and sex is to avoid setting up mental associations between being in bed and trying but failing to sleep.

Keep us posted, would you?

Thank you very much! I will definitely come back here. But now I need a few days to do my "homework"....
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