List of things to try:

1. relaxation tapes.

2.relaxation and stretching exercises. (p.94)

3. mind games (p. 96)

4. abdominal breathing

The Bootzin Technique

Here's the bootzin technique for conditional insomniacs:

1. Go to bed only when you are sleepy.

2. Use the bed only for sleeping; do not read, watch TV, or eat in bed.

3. If you're unable to sleep, get up and move to another room. Stay up until you are really sleepy, then return to bed. If sleep still doesn't come easily, get out of bed again. The goal is to asoociate the bed not with frustration and sleeplessness, but with falling asleep easily and quickly. 

4. Repeat step 3 as necessary throughout the night.

5. Set the alarm and get up at the same time every morning, regardless of how much or how little you slept during the night. This helps the body to acquire a constant sleep-wake rhythm.

6.Do not nap during the day.

1. cut down time in bed. if you can't sleep, just get the fuck outta there. stay out until you feel sleepy, and wake up the next morning at the same time. eventually your body will get used to this routine and try to sleep in the time given. do some productive shit instead. 

2. don't try to fall asleep. the more you try and think about it, the less of a chance there is that you will actually sleep. instead, keep your mind on other things. meditate, let your mind wander, or read until you can't take it anymore. make sure you aren't wide awake after reading. just make sure to get up at the same time every morning (at least on weekdays).

3. make up some rituals. try: putting all schoolwork in your bag, choosing an outfit for the next day, read, do some homework, have a nice shower, etc. 

4. relax before going to bed.

5. keep a relatively normal sleeping schedule. 

Day 1, Tuesday May 12th

1. Did you take naps yesterday? If yes, give total length of sleep in minutes.
Yes, about 120 minutes.

2. Did you take any sleping medication? Give time and amount.
None taken.

3. When did you turn out your lights, actually trying to sleep?
about 11pm

4. How many minutes did it take you to fall asleep last night?
Half an hour, about.

5. How many times did you awaken last night?
None that I can remember.

6. How many minutes were you awake during last night? Do not count the time it took you to fall asleep initially.
None that I can remember.

7. When did you wake up for the last time this morning?
6:20 am

8. How many hours did you actually sleep last night?
7 hours.

9. When did you get out of bed for the last time this morning?
6:50 am

10. Compared with your average over the last month, how well did you sleep last night? Choose one from the list, below left.
slightly better than average.

11. Overall, how refresing and restorative was your sleep? Choose one rom the list below, right.
relatively restorative.

List left;
1. Much worse than average
2. Slightly worse than average.
3.Fairly typical for me
4. Slightly better than average
5 Much better than average

List Right:
1. Not at all restorative, no benefit from time in bed.
2. Some slight restorative value
3. Restorative, but not adequately so
4. Relatively satisfactory
5. Very Satisfactory, feel completely refreshed and ready for the day.