[dredev]

Glad that this rule works for you! There are also other rules you might find helpful as part of stimulus control. For example:

1. Use the bed only for sleep and sex 2. Get out of bed if unable to fall asleep within 20 minutes 3. Have a plan-of-action for what to do if woken up in the middle of the night

That being said, behavioral therapy for insomnia is not just about stimulus control or sleep hygiene. This is because there is little evidence that sleep hygiene alone is sufficient to treat chronic insomnia. Instead, we use a multi-component therapy that includes cognitive restructuring, sleep restriction or consolidation, and relaxation techniques.

You can read more about it at https://slumber.one/how-does-cbt-i-work.

[LinAGKar]

>Get out of bed if unable to fall asleep within 20 minutes

So basically, never sleep?

[maccard]

No, the point is that if you're not asleep within 20 minutes you should wind down more outside of bed and try again. it helps me to reinforce the "no phone/reading/whatever" in bed rules, and means I don't lie awake for hours in bed - I get up and read in the living room for an hour and try again.

[Handytinge]

I've tried this method. It involves me sitting somewhere else until 6am not being able to sleep instead of my bed.