Try stimulus control therapy
The main goal of stimulus control therapy is to reduce anxiety or conditioned arousal in those who are trying to sleep. For example, if you frequently lie in bed and watch interesting shows, you may come to associate your bed with excitement. Stimulus control helps you to stick to a regular bedtime and just use your bed for sleeping. Furthermore, if you are unable to fall asleep within 20 minutes, the therapist may advise you to leave the room and return only when you feel sleepy after some time out.
To optimize the sleep-wake cycle by developing a solid link between a person's bed and sleeping, there must be a set timetable and precise bedtime practices. Consider the following example:
- Make it a habit to go to bed only when you're tired.
- If you're having trouble falling asleep, get up (again).
- Only sleep (or have sex) on your bed; don't read, watch TV, or eat in it.
- In the morning, always get up at the same hour.
