Implement stimulus control by reserving your bed strictly for sleep and sex, removing all other activities like reading, watching TV, or worrying, to re-associate the bed with rest. If unable to sleep, get out of bed and return only when sleepy.
Practice sleep restriction by maintaining a consistent wake time every day (including weekends) and only going to bed when truly sleepy, restricting your time in bed to the actual hours you sleep to build sleep pressure and improve sleep quality. Gradually increase time in bed by 15 minutes weekly as sleep efficiency improves.
Challenge dysfunctional thoughts by creating a ’thought record’ where you identify evidence for and against a thought, then develop a more balanced, adaptive thought that reflects reality to reduce anxiety and improve emotional regulation.
Practice mindfulness when engaging in undesirable behaviors like eating junk food or smoking by slowing down, focusing intently on the experience (taste, smell, sensation), and observing the true reward, which can lead to disenchantment and reduced consumption.
Control your environment to promote healthy choices by removing tempting ‘bad’ foods or addictive substances from your immediate surroundings, making it physically impossible to engage in undesirable behaviors.
Combine whole-body hyperthermia with cognitive behavioral therapy (CBT) to potentially enhance engagement in therapy, as heat may make individuals more inclined to talk and participate, creating a powerful mind-body intervention.
Begin whole-body hyperthermia from a cool state and gradually increase temperature over a longer period, as this slow heating process may improve endurance and increase the treatment’s effectiveness.
During whole-body hyperthermia, keep your head outside the heating element and use cool cloths or ice on your head to maintain comfort and enable longer endurance of the session.
If tapering off sleep medication, do so extremely slowly by using a gem scale to make minuscule reductions (e.g., 0.1mg at a time) over an extended period (months) to minimize physiological rebound insomnia and reduce anxiety about quitting.
Establish a consistent wake time every single day, including weekends, to regulate your circadian rhythm and build sleep pressure, which is a fundamental component of effective insomnia treatment.
If using sleep medication, standardize its use by taking the same dose at the same time every night, rather than reactively taking it only when you can’t sleep, to avoid perturbing your circadian rhythm and reduce anxious questioning.
If physical limitations prevent aerobic exercise, consider whole-body heating practices like sauna as an alternative to potentially trigger similar beneficial biological pathways that exercise activates, such as anti-inflammatory changes.
Consider whole-body hyperthermia or sauna use for individuals experiencing both depression and cardiovascular disease, as this treatment may offer benefits for both conditions, which often coincide.
After initial intensive whole-body hyperthermia sessions, consider supplementing and maintaining the benefits with at-home sauna tents (with head out) to sustain wellness and reductions in depression symptoms over the long term.
Practice progressive muscle relaxation by tensing and then relaxing different muscle groups throughout your body, moving from one area to another, to shift focus from your thoughts to your physical sensations and aid in relaxation before sleep.
Access Cognitive Behavioral Therapy for Insomnia (CBTI) through self-help books like ‘Quiet Your Mind and Get to Sleep,’ dedicated apps (e.g., Sleepio, Insomnia Coach), or by finding local providers through specialized websites.
Maintain long-term sleep wellness by continuously applying CBTI principles, understanding how your behaviors affect your sleep, and making informed decisions about occasional deviations, knowing the potential impact on your sleep.
Make decisions about potentially unhealthy behaviors, such as ordering food at restaurants, ahead of time when you are not in the moment of temptation, to promote healthier choices and avoid impulsive consumption.
Use ’episodic future thinking’ by imagining yourself at future health goals or events (e.g., wearing a specific dress in three weeks) to help inform and motivate healthier decisions in the present moment.
Practice mindful harm reduction by consuming unhealthy treats only up to the point of genuine enjoyment, stopping when the pleasure diminishes (e.g., after a few bites), to reduce overall intake without complete deprivation.
If an unhealthy behavior is used to alleviate a physical symptom (e.g., drinking soda for migraines), prioritize addressing the underlying physical issue with appropriate medical treatment first, rather than relying on the behavior.