Behavioral Therapy

Stimulous control procedures

Waking frequently during the night or being unable to get to sleep can have many causes. However, if one of the problems is too much time in bed, an irregular sleep schedule, naps, or too much stimulation in bed, then these proceudres should be useful to you.

Basically, you want to restrict the amount of time you spend in bed to the actual time you sleep. Follow these rules for sleeping:

• Go to bed only when you are sleepy.
• Get out of bed if you can't fall asleep or go back to sleep within 10 to 15 minutes; return to bed only when you feel sleepy
• Maintain a regular rising time in the morning, even on weekends.
• Use the bed/room for sleep and sex only - no tv, eating, reading, radio
• Do not nap during the day.

A common side-effect at first is daytime sleepiness. Don't let this stop you from continuing the program to limit your bedtime.

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