This part of CBT usually occurs at the end of treatment. It is a review of the causes of your insomnia and the steps you can take to prevent a relapse. Generally it includes the following recommendations:

* When you are unable to sleep, do not stay in bed

* Do not compensate for sleep loss (do not sleep in, nap, or go to bed early following a bad night’s sleep). If you do compensate, adjust accordingly. For example, if you have a bad night's sleep and you decide to sleep late or take a nap for two hours, adjust by delaying your bedtime by two hours.

* Do not use excessive amounts of alcohol to promote sleep.

* Try to remember that even people who are good sleepers occasionally will have a night or two of insomnia. If you have a bad night or two, it does not necessarily mean that your insomnia will become a chronic problem once again

* If the insomnia lasts more than 2 to 3 days, start a sleep diary and begin sleep restriction as it was taught to you while you were in therapy.

* If the insomnia persists for more than a 2 to 3 weeks, contact your doctor.

Learn about other components of CBT-I now.