Behavioral Therapy for Insomnia

How to turn off your mind

You need to go to bed and get up at the same time, regardless of how many hours you slept

You give yourself 15 minutes to fall asleep. During this time, you do 3-4-5, Stop or The to turn off brain (see below)

If you don't fall asleep you get out of bed and do something boring till your fall asleep

You repeat the above until you fall asleep

3-4-5 breath into the count of three, hold breath for count of 4 and exhale to count of 5

Stop- say stop every time a thought comes in.

The- every third word insert the word the