This is post four in a six week program aimed at curing your insomnia, not just treating it.
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There is nothing as important in regaining sleep as a regular schedule.
As much as it seem strange, your mind actually thrives on regularity and predictability.
Much of what we’re trying to do in this program is retrain your mind so it’s ready for, and actually expects, sleep.
In addition to journaling, which will help you determine what’s working and what’s not, there is one variable we would encourage you never to change.
That variable is when you get up in the morning. It needs to be at the same time, every day, day in and day out. Weekends included.
Once you’re sleeping well again, we may give some leeway on the weekend thing – thirty or sixty minutes max – but for the most part you should be getting up within a ten minute window every morning.
Once you get going with this, it becomes quite easy. I was one who regularly slept in whenever I could, but once insomnia took hold and I adopted these new sleep habits, I find I’m up at the same time every single day. I couldn’t sleep in if I wanted to.
Your schedule likely dictates the earliest you ever have to get up in the morning, so let that time be your guide.
If you have to be up at 6:00am on Tuesdays, and 7:00am every other day, then you should set 6:00am as the new wake up time every day of the week regardless of when you go to bed (although we’ll get to that in step eight).
It will take a few weeks, but after a short while, you’ll start to wake up at the same time every day, with or without an alarm…
Step 4 is to wake up at the same time every day.
See you in four days with Step Five…