## Stimulus control This method helps eliminate factors that cause the mind to resist sleep. Establish a consistent bedtime and wake-up time. Avoid daytime naps, and use the bed only for sleeping and sex. If you cannot fall asleep within 10-20 minutes, leave the bedroom and come back only when you feel sleepy. People who suffer from insomnia associate the bedroom with wakefulness and frustration. The activities a person is used to doing in the bedroom are to blame, including eating, watching TV, and using sleep gadgets. Controlling the stimuli helps to change the associative series. ## Sleep restriction People with insomnia often spend too much time lying in bed without sleeping. The sleep restriction method helps combat this. ===Count how much time you actually slept at night. Allow yourself only that time plus 30 minutes in bed. For example, if a person tries to sleep 8 hours a night, but only manages 5 hours, you need to spend 5 hours and 30 minutes in bed. Once one manages to sleep most of this time, one can allow oneself to sleep longer. If you have conditions that can be exacerbated by lack of sleep, such as bipolar disorder and seizures, the method should not be used. ## Sleep reduction Sleep reduction is a slightly different and more gentle approach. Instead of immediately limiting the time spent in bed, it is reduced gradually. It then follows the pattern described above. ## Sleep hygiene This method of therapy involves getting rid of habits that negatively affect sleep, such as smoking or drinking too much caffeine. It is necessary to examine your lifestyle and realize what prevents you from sleeping the most as well as what helps you. ## Improving your sleep environment You don't even need a therapist for this as you can create a comfortable sleeping environment on your own. Ventilate the bedroom in the evening and ensure silence. Sleep in a dark and cool room, without TV or glowing neon clocks on the table or wall. Always turn off your cell phone at night. ## Relaxation techniques Relaxation techniques will help reduce the racing thoughts and tension that often accompany lying in bed without sleep. They will enhance the body's natural relaxation response, which is good for the body and mind. Approaches include meditation, imagination, muscle relaxation, etc. We'll talk about them in more detail in future course material. ## Paradoxical intention The worry of not being able to sleep often causes insomnia. The essence of this method is to do the opposite of what you want to do. Instead of trying to fall asleep, you should try to stay awake. This process will tire you out, and you will not notice how you fall asleep. ## Cognitive behavioral therapy versus pills CBT is an excellent treatment for sleep problems. Unlike pills, therapy addresses the underlying causes of insomnia — in addition to relieving the symptoms. However, it takes time and effort for therapy to work. In some cases, a combination of sleeping pills and CBT may be the best approach.