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Stimulus control for insomnia (CBT-I component)
stimulus control
本条正文为英语。其他语言的翻译尚在准备中。
收录并不等于推荐。
由来: Contemporary sleep medicine · 系统: CBT-I · 生活习惯与睡眠
这是什么
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.
简短入门（不是治疗指示）
- 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.
常与此项一起提到的不适或目的
- 失眠
- 疲劳
调查笔记（并不承诺效果）
A：高质量系统综述或主要诊疗指南，对这一目的有相对一致的记述
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.
出处
注意
Sleepiness during work that requires safety, such as driving. In bipolar disorder and similar conditions, change a sleep schedule with a professional.
如有不安，或有基础疾病、妊娠、正在用药，请咨询具备资格的专业人员。
不宜进行的情况
- Hazardous work while excessively sleepy
- Self-management alone that ignores unevaluated sleep apnoea