It s often a good idea to try behavioral modification techniques to improve sleep such as relaxation therapy, sleep restriction therapy, and reconditioning. These techniques take practice to learn but many are very pleased with the results achieved. Sleep restriction Spending too much time in bed trying to sleep can be a contributing cause of insomnia. A sleep restriction program that at first allows only a few hours of sleep during the night and then gradually increases the time in bed can often lead to getting a more normal night's sleep. Reconditioning This can be a number of changes in the routine a person goes through at bedtime.
Many people watch TV in bed, do their required reading or paperwork or any number of activities.
These people often need to learn to associate the bed and bedtime with sleep. This means not using the bed for any activity other than sleep and sex. Generally this means the person must go to bed only when sleepy. If unable to fall asleep, it is best to get up, and stay up until they feel sleepy, and then go to bed. Other parts of the reconditioning process is to avoid naps and to wake up and go to bed at the same time each day.