II. Category
III. Indications
IV. Protocol: Technique
- See Sleep Hygiene
- The bedroom is only for sleep and sex
- Go to bed only when sleepy
- No reading, television, phone calls in bed
- Plan a pleasurable, non-activating activity in case of Insomnia
- Back-up plan if unable to sleep
- Pre-plan the activity duration (30, 60 or 90 minutes)
- Do not lie awake for more than 15-20 minutes
- Get out of bed and perform a quiet activity (see pre-planned activity above)
- Return to bed when pre-determined time period has elapsed
- Repeat as many times per night as needed
- Keep the wake-up time constant
- Consider setting an alarm for the same time each morning (regardless of amount of sleep that night)
- No Napping during day
VI. References
- Perlis (2005) Cognitive Behavioral Treatment of Insomnia, p. 12-4
- Maness (2015) Am Fam Physician 92(12): 1058-64 [PubMed]