Conditioned Insomnia - Stimulus Control

Here are some techniques for treating conditioned insomnia:

1. Go to bed when you are sleepy, not earlier. Limiting your time in bed helps consolidate and deepen your sleep. Excessively long times in bed lead to fragmented and shallow sleep.
2. Get up at the same time every day, seven days a week. A regular wake time helps you fall asleep more easily at night and helps set your "biological clock."
3. Sleep only in bed. Sleeping in other locations at home (such as the couch) may make it more difficult to sleep in bed.
4. Use the bedroom only for sleeping and sexual activity. Avoid reading, watching TV, eating or talking on the phone in bed. This will help you sleep in bed and stay awake when you are not in bed.
5. If you cannot fall asleep, do not "try harder" to fall asleep. This often makes the problem worse. Instead, get out of bed, go to another room, and do something quietly (such as reading a book) until you become sleepy again. Avoid television, computer use, snacks or tobacco use as these can make you more alert. Return to bed only when you become sleepy again. Get up at your regular time in the morning, no matter how much you slept.