Treatment with behaviors called ” stimulus control ” is particularly effective in treating insomnia. It aims to habituate the body to a routine conducive to sleep.
It creates, however, a deprivation of sleep, which sometimes makes it difficult to apply. Once a deep, steady sleep is found, and the cycles of awakening and sleep are rebooted, one can gradually return to a less awkward routine.
Here are some behavioral rules to observe scrupulously:
1. Go to bed only when you need to sleep. There’s nothing worse than trying to fall asleep at any cost.
2. Do not stay in bed when awake for more than 30 minutes. When this happens, get up, get out of your room, do a relaxing activity and go back to bed when you feel won over by sleep. Repeat these things as often as necessary. Get a good mattress or air mattress like this one in order to be more comfortable in bed.
3. Get up in the morning at a fixed time, regardless of the day of the week, including Saturday and Sunday, and even if you slept badly. It is true that this reduces sleep time, but it helps to sleep at a stroke.
In the beginning, you do not have to delay your rising to make up for the hours when you have not been able to close your eyes: in the long run, this may aggravate the problem. When you finally have a regular and uninterrupted sleep, you can stay up slightly later (in increments of 20 minutes).
4. Do not go to bed for less than 5 hours.
5. Do not do any other activity in bed (ideally, in the bedroom) other than sleeping or copulating.
6. With regard to nap during the day, the opinions diverge. Some experts don’t recommend it, as it would meet some of the sleep needs. At bedtime, it would be harder to fall asleep. Others say that a short nap of 10 minutes can be beneficial.