홈 — 세계의 셀프케어와 전통 요법 — 생활습관·수면

Stimulus control for insomnia (CBT-I component)

stimulus control

이 항목의 본문은 영어입니다. 다른 언어 번역은 준비 중입니다.

게재는 권장이 아닙니다.

유래: Contemporary sleep medicine · 계통: CBT-I · 생활습관·수면

어떤 것인가

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.

짧은 안내（치료 지시가 아닙니다）

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.

이와 함께 자주 挙げられる 증상·목적

• 불면
• 피로

조사 메모（효과를 약속하지 않습니다）

A: 질 높은 체계적 문헌고찰이나 주요 진료 지침에서, 이 목적에 대해 비교적 일관된 서술이 있다

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.

출처

• NCCIH: Sleep Disorders and Complementary Health Approaches