Week 2: Self-Assessment and Sleep Hygiene

Create “If, Then” Plans

Use “If, then” plans to overcome roadblocks. “If, then” plans anticipate a challenge and prepare a response in advance. Create “If, then” statements for each challenge you expect to face. These challenges may be:

•  Your common sleep problem (e.g. alert at bedtime)

•  How you expect to feel (e.g. anxious)

•  Something you do not know how to do

•  Supplies you need (like a dark curtain)

•  A comment from a supporter or a non-supporter

 

Examples:

IF I have trouble falling asleep for more than 15 minutes, THEN I will get out of bed and find something else to do.

 

IF I find myself staring at the clock, THEN I will turn the face of the clock away from me.

 

IF my spouse wants to watch TV in the bedroom, THEN I will talk to him or her about how this hurts my sleep habits. I will suggest we don’t use the TV in the bedroom after 6 p.m.

 

Medication and Sleep Aids

Set Goals

Improve Sleep Step-by-Step

Create "If, Then" Plans

Review and Prepare

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