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Stimulus control for insomnia (CBT-I component)

stimulus control

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Origen: Contemporary sleep medicine · Tradición: CBT-I · Hábitos diarios y sueño

Qué es

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.

Breve introducción (no es una indicación de tratamiento)

1. Get into bed when you feel sleepy. Do not keep looking at the clock.
2. If you cannot sleep for about 20 minutes, get up for a while, stay quietly in a dark room, and return when sleepy.
3. Keep the waking time fixed. Keep naps short, or follow a physician’s advice.
4. Sleep restriction can be dangerous if done only on your own, so use professional CBT-I if you can.

Síntomas o fines que suelen mencionarse con esta práctica

• Insomnio
• Cansancio

Notas de investigación (no es una promesa de efecto)

A: Revisiones sistemáticas de alta calidad o guías clínicas importantes ofrecen un panorama relativamente coherente para este fin

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.

Fuentes

• NCCIH: Sleep Disorders and Complementary Health Approaches