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Self-help program


The second part of the self-help program introduces you to techniques that can help you to tackle insomnia from different angles.

You will be shown exercises

  • that change the way you think about insomnia
  • that help you to control emotions and physical sensations associated with insomnia
  • that alleviate insomnia symptoms through behavioral changes
  • that you can incorporate into your daily routine
  • that you can turn to for help when your insomnia is at its worst

Give yourself time to change

In this section we will introduce you to a number of techniques that can help with treating insomnia. You will also be asked to set goals for your progress. Keep these goals fresh in your mind as you work through the exercises. Think about ways to incorporate each exercise into your daily routine.

It is important to try each exercise more than once, even if they feel a little silly or unhelpful at first. Trying out different exercises will help you to find the techniques and perspectives that work the best for you.

The exercises are the most important part of the self-help program

The self-help program is ultimately all about the exercises described here. They give you the means to identify your problem areas and find solutions to them.

It is important that you do not just read the information but also do the exercises. By trying each exercise, you change from a passive to an active learner. Being an active learner means taking steps to improve your situation.  

How do the exercises work in practice? 

The exercises are designed to make you think, feel and act differently in response to insomnia. Some of the exercises are more time-consuming than others. It is nevertheless important that you keep doing the exercises, even when they feel challenging. 

Some of the exercises are designed to be incorporated into your daily routine and ultimately your lifestyle. 

Make a note of any exercises that you find particularly useful and make them a permanent part of your life. 

Sleep diary

Your first exercise is keeping a sleep diary. We recommend starting your sleep diary right away and sticking with it all through the self-help program and beyond.


Some of the exercises are emergency measures designed to help you when insomnia strikes. These exercises are marked with the letters “SOS”.

Steps in the right direction

The exercises featured in the self-help program are based on the notion that thoughts, feelings, physical sensations and actions are all interconnected.

The thoughts that a situation may evoke in you affect how you feel and act in that situation. Just as your emotions guide the way you behave and think, the way you act affects your thoughts and feelings.



Bodily sensations