Sleep · CBT-I
Stimulus Control Worksheet
Retrain bed = sleep
Stimulus control retrains the association: bed = sleep. Right now, for you, bed = scrolling, worry, waiting, trying. This is what breaks it.
The six rules
- Bed is for sleep and sex only
- Go to bed only when sleepy
- If awake more than ~20 minutes, get out of bed and do something calm elsewhere
- Return to bed only when sleepy again
- Same wake time every day
- No naps (unless prescribed)
What I'll do out of bed at 2am
Low-light, non-stimulating; not phone; something boring by design
No clock-watching
Turn the clock away. The math you do in the dark makes it worse. Just get up when you notice awake.