TABLE 3-2Psychological and Behavioral Treatments for Insomnia

Therapy Description
Stimulus control therapy A set of instructions designed to reassociate the bed/bedroom with sleep and to reestablish a consistent sleep-wake schedule: Go to bed only when sleepy; get out of bed when unable to sleep; use the bed/bedroom for sleep only (e.g., no reading, watching TV); arise at the same time every morning; no napping.
Sleep restriction therapy A method to curtail time in bed to the actual sleep time, thereby creating mild sleep deprivation, which results in more consolidated and more efficient sleep.
Relaxation training Clinical procedures aimed at reducing somatic tension (e.g., progressive muscle relaxation, autogenic training) or intrusive thoughts (e.g., imagery training, meditation) interfering with sleep.
Cognitive therapy Psychotherapeutic method aimed at changing faulty beliefs and attitudes about sleep, insomnia, and the next-day consequences. Other cognitive strategies are used to control intrusive thoughts at bedtime and prevent excessive monitoring of the daytime consequences of insomnia.
Sleep hygiene education General guidelines about health practices (e.g., diet, exercise, substance use) and environmental factors (e.g., light, noise, temperature) that may promote or interfere with sleep.

SOURCE: Morin (2005).

From: 3, Extent and Health Consequences of Chronic Sleep Loss and Sleep Disorders

Cover of Sleep Disorders and Sleep Deprivation
Sleep Disorders and Sleep Deprivation: An Unmet Public Health Problem.
Institute of Medicine (US) Committee on Sleep Medicine and Research; Colten HR, Altevogt BM, editors.
Washington (DC): National Academies Press (US); 2006.
Copyright © 2006, National Academy of Sciences.

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