Treatment of Insomnia with Stimulus Control
Changing thoughts.
Is to eliminate stress-producing thoughts that appear in the bed like “I sleep, it’s horrible not being able to sleep, tomorrow I’ll be fatal, I can not work, it will not never end …” to substitute for them as: “No matter, if I can not sleep, because not sleep, I will not worry about it anymore, if I am wrong, then bad luck is not so horrible, I can bear, if not sleep today and sleep another day … ”
This strategy is based on the assumption that both the time to go to sleep as the place (bed room) are associated with failed attempts to sleep, so that over time come to maintain themselves insomnia.
Consequently, the goal of this treatment is to re-associate the bed and bedroom with a normal sleep. This is achieved by eliminating the activities incompatible with sleep on the bed and bedroom and establishing a stable schedule of sleep-wake.
In practice, the required stimulus control insomnia sufferers go to bed only when sleepy, always get up at the same time, out of bed when unable to sleep for more than 15 or 20 minutes reading a ban , watch TV, eat, worry and other activities incompatible with sleep while on the bed and bedroom, these activities have to do them in another room (even if they can not help but worry have to leave the bedroom) and sleep day.
It is a treatment designed to reduce time in bed so that the period of sleep following sleep biological requirements of the individual. Many people with insomnia remain in bed hoping this will produce more sleep time. However, excess time in bed causes frustration and more disturbed sleep.
This treatment usually begins by asking the insomniac to make a written record of your sleep pattern for at least two weeks. From this information we calculate the average number of hours you sleep each night. Then they ask who is not in bed longer than the average + 30 minutes.
The time in bed is increased 15 to 20 minutes after each week that has stayed relatively well for the time indicated but still says sleepy or tired during the day. Conversely, time in bed is reduced 15 to 20 minutes after the weeks in which the individual has trouble sleeping.