Behavioral Component

In order to cope with being awake during the night, many individuals with chronic insomnia engage in behaviors in the bedroom which contribute to insomnia. For example, someone may stay in bed when unable to sleep with the rationale that "at least I am resting" or "if I am in bed long enough I will eventually get enough sleep." Another person may balance their checkbook in bed because they want to get something done "while waiting for sleep to come." These behaviors have the net effect of decreasing the odds that sleep will occur. Accordingly, your CBT-I clinician may suggest that you:

1. Go to bed only if you feel sleepy
2. Avoid activities in the bedroom that keep you awake, other than sex
3. Sleep only in your bedroom
4. Leave the bedroom when awake
5. Return to the bedroom only when sleepy
6. Arise at the same time each morning regardless of the amount of sleep obtained that night
7. Avoid daytime napping

While it is important that you understand the "why, where, and how" behind these instructions (and this is one of the main jobs for your clinician) the basic idea behind stimulus control instructions is that these instructions will insure that your body learns to associate the bed and bedroom with sleep.

Learn about other components of CBT-I now.