Stimulus Control for Insomnia

What is Stimulus Control for Insomnia?

A behavioral sleep medicine technique that re-associates the bed and bedroom exclusively with sleep by following strict rules about when and how the sleep environment is used, reconditioning the body's association between bed and sleepiness.

Is there evidence for it?

How do you do Stimulus Control for Insomnia?

1. 1.Rule 1: Only go to bed when you feel sleepy (not just tired) — distinguish between fatigue and actual sleepiness (heavy eyelids, nodding off)
2. 2.Rule 2: If you can't fall asleep within ~20 minutes (don't clock-watch — estimate), get up and go to another room. Do something calm and non-stimulating until sleepy, then return to bed
3. 3.Rule 3: Use the bed only for sleep and intimacy — no reading, phones, TV, eating, or problem-solving in bed
4. 4.Rule 4: Set the same wake-up time every day, including weekends, regardless of how much you slept
5. 5.Rule 5: Avoid napping during the day to build sleep pressure for nighttime. If absolutely necessary, limit to 20 minutes before 3pm

How long does it take?

No additional time — changes to existing sleep routine.

Is it hard to start?

hard.

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