Sleep Restriction Therapy
Many insomniacs have a habit of going to bed early to “get ready for bed” and end up tossing and turning, allowing the brain to associate ‘bed’ with “wakefulness and anxiety”.
Sleep restriction therapy allows individuals to stay in bed for only as many hours as they actually sleep, for example, if you only sleep an average of 5 hours a night, you will only be allowed to sleep for 5 hours for the time being. When sleep becomes more focused and efficient, then gradually extend the time.
Sleep Stimulation Therapy
Many insomniacs lie in bed sliding on their cell phones and thinking about things, and over time, the brain learns that “bed = awake”.
The core principles of sleep stimulation therapy include: go to bed only when you want to go to sleep; leave the bed if you can’t sleep for more than 20 minutes; don’t stay in bed when you wake up; and avoid doing anything else in bed except sleeping and having sex. This helps the brain to re-establish the association of “bed = sleep”.
