Insomnia

Bootzin Stimulus Control

• Takes 2-5 weeks
• Use your bedroom only for sleeping - no reading, watching TV, or eating in bed.
• Go to bed only when you are sleepy.
• If you are unable to sleep, get up and move to another room. Stay up until you are really sleepy, and then return to bed. If sleep does not come easily within 20-30 minutes, get out of bed again. The goal is to associate your bed and bedroom not with frustration and sleeplessness, but with falling asleep.
• Repeat the above step as often as necessary throughout the night.
• Set the alarm, and get up at the same time every morning, regardless of how much you slept during the night. This helps your body to acquire a constant sleep-wake rhythm.
• Do not nap during the day.