Sleep · CBT-I
Stimulus Control Plan
Retrain the bed → sleep association
Stimulus control retrains the bed → sleep association. The rules are annoying and they work — bed is for sleep and sex, nothing else, and if you're awake, you get up.
Only get in bed when sleepy — not just tired.
If you can't fall asleep in ~20 minutes, get up.
Do something quiet and dull in dim light until sleepy, then return to bed.
Repeat as needed — even if it takes several trips.
Same wake time every day, weekends included.
No naps for now.
No phone, no work, no arguing in bed.
Which rule will be hardest for me, and how I'll troubleshoot it