Stimulus Control Therapy is based on the theory that you need to “condition” or associate your bed environment with relaxation and sleep, and “uncondition” and disassociate your bed environment with anxiety and wakefulness, which has usually occurred for insomniacs.

 

1.       Lie down intending to go to sleep only when sleepy.

 

2.       Do not use your bed for anything except sleep; do not read, watch TV, eat or worry in bed. Sexual activity is the only exception for this rule.

 

3.       If you can’t fall asleep within about 15 minutes, get up and go to another room. Stay up as long as you want to, and then go to back to the bedroom to sleep. Do not fall asleep anywhere other than bed.

 

4.       If you still cannot sleep, get up again. Do this as often as it takes, throughout the night.

 

5.       Get up at the same time every morning, 7 days a week, regardless of how much sleep you got during the night. This will help your body acquire a consistent sleep rhythm. When you first get up, try to get as much bright light as possible – preferably sun light, or bright fluorescent light.

 

6.       Do not nap during the day, even for 5 minutes.  

 

Do not have hot showers or baths before bed – they an increase your core body temperature and make it more difficult to sleep.

 

Do not drink caffeine drinks at night (coffee, tea, hot chocolate) or smoke cigarettes. 

 

Do not eat a big meal before bed. However, a small snack if you are hungry can help you sleep.

 

Do not engage in vigorous physical exercise or sport within three hours of bed time.

Do consider having a drink of warm milk before sleep.

 

Do consider using relaxation methods, meditation, prayer, and deep breathing both during the day, and when trying to get to sleep.

 

Do use imagery that is relaxing but not too interesting when trying to get to sleep. Imagine every detail of a relaxing scene, like the beach for example, to help you relax in bed.

 

Do allow about an hour of relaxing and quiet activity before bed, like reading, watching television or listening to music.

 

Do try to be relaxed about getting to sleep. Remember, eventually you will get to sleep. You will survive the next day, even if you are tired.