Thread by @ltomfohr

I have heard so many people talk about new or worsened #insomnia during #COVID19.

My PSA for today. Do not lay in bed if you are not sleeping! #sleep #sleeping #CBTi @nytimes (1/6)

nytimes.com/interactive/20…

I know that with disrupted schedules, and sky high anxiety, this can be tough, but it is the #1 sleep advice I have given clinically this year. You want your bed to be a place associated with sleep and comfort, not worry and frustration (2/6).

Create a safe and cozy space for yourself somewhere outside your bedroom, and if you can't fall asleep within 15 minutes (you know that feeling!) get up and read/do a puzzle/listen to a podcast, until you're sleepy and then try again (3/6).

Anchor your sleep window so that you are getting up at roughly the same time everyday. This is going to feel tough in the beginning but after a week or two, it's going to do a hard reset on the hormonal and behavioural systems that control your sleep (4/6).

Cognitive behavioural therapy for insomnia is the first line recommended treatment for insomnia. If you're struggling with insomnia, ask for a referral for a practitioner in your area who is using evidence based sleep medicine, and get your sleep back on track (5/6).

@NEURO_detect and I wrote an article about using CBT-I for insomnia after an mTBI, but the same principles apply for many chronic illnesses and stress situations that have knocked your sleep off track (6/6).

theconversation.com/concussion-in-…