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Stimulus control for insomnia (CBT-I component)
stimulus control
A listing is not a recommendation.
Origin: Contemporary sleep medicine · Tradition: CBT-I · Daily habits & sleep
What it is
A method of loosening the link between the bed and wakefulness: using the bed only for sleep and sex, leaving the bed if you cannot sleep, and similar steps. It is a core of CBT-I, the non-drug approach with the strongest support in chronic insomnia.
A short introduction (not a treatment instruction)
- Get into bed when you feel sleepy. Do not keep looking at the clock.
- If you cannot sleep for about 20 minutes, get up for a while, stay quietly in a dark room, and return when sleepy.
- Keep the waking time fixed. Keep naps short, or follow a physician’s advice.
- Sleep restriction can be dangerous if done only on your own, so use professional CBT-I if you can.
Symptoms or aims often mentioned with this practice
- Sleeplessness
- Tiredness
Research notes (this is not a promise of effect)
A: High-quality systematic reviews or major clinical guidelines give a relatively consistent picture for this aim
Multicomponent CBT-I is strongly advised as first-line for insomnia. Stimulus control is a core element. There is also research on self-help, but severe cases or other conditions need a professional. Take care with excessive sleepiness if you try sleep restriction on your own.
Sources
Safety notes
Sleepiness during work that requires safety, such as driving. In bipolar disorder and similar conditions, change a sleep schedule with a professional.
If you are unsure, or if you have a health condition, are pregnant, or take medicine, consult a qualified professional.
Situations in which this is better avoided
- Hazardous work while excessively sleepy
- Self-management alone that ignores unevaluated sleep apnoea