Apply stimulus control rules

Steps

1. Go to bed only when you feel sleepy, not just tired
2. Use the bed only for sleep (and intimacy) — no reading, scrolling, TV, or working in bed
3. If not asleep within 15-20 minutes, leave the bedroom
4. Do something calm in dim light (read a physical book, light stretch) and return only when sleepy
5. Repeat as many times as needed
6. Wake at the same time every day regardless of how much you slept

Why It Works

Stimulus control retrains the brain to associate the bed exclusively with sleep. Lying awake in bed for extended periods creates a learned association between the bed and wakefulness, frustration, and anxiety. Breaking this cycle is essential for long-term insomnia recovery.

Tips

• Do not watch the clock — estimate the 15-20 minutes by feel
• The first few nights can feel frustrating; improvement typically begins within 1-2 weeks
• This is especially powerful when combined with sleep restriction therapy