If you find yourself nodding off at the office or at home, you may be suffering from fatigue brought on by a lack of sleep. In the book The Insomnia Workbook, author Stephanie Silberman, Ph.D., suggests getting ample amounts of sleep — and not letting your daily stresses wreck your sleep schedule.
If you find yourself tossing and turning, Silberman recommends “thought stopping” or picturing a stop sign each time your mind starts to worry.
Another technique is called progressive muscle relaxation. This involves the tightening and releasing of muscle groups. Silberman suggests starting with your toes and working your way up your entire body in five-second increments. Continue to breathe calmly.
Other tips include:
- Avoiding caffeine, especially late in the day.
- Taking a hot bath two to four hours before bedtime.
- Not watching TV in bed.
- Making your bedroom as dark as possible by keeping your lighted alarm clock turned away from your line of sight and covering or unplugging any electronics with small lights.