This approach, introduced by Richard Bootzin in 1972, is based on the assumption that both the timing (bedtime) and setting (bed/bedroom) associated with repeated unsuccessful sleep attempts, over time, become conditioned cues that perpetuate insomnia. As a result, the goal of this treatment is that of reassociating the bed and bedroom with successful sleep attempts. Stimulus control achieves this endpoint by curtailing sleep-incompatible activities in the bed and bedroom and by enforcing a consistent sleep-wake schedule. In practice, stimulus control requires instructing the insomnia sufferer to (1) go to bed only when sleepy; (2) establish a standard wake-up time; (3) get out of bed whenever awake for more than 15 to 20 minutes; (4) avoid reading, watching TV, eating, worrying, and other sleep-incompatible behaviors in the bed and bedroom; and (5) refrain from daytime napping. From a theoretical perspective, it is probable that strict adherence to this regimen not only corrects aberrant, sleep-disruptive conditioning, but it also likely reestablishes a normal sleep drive and sleep-wake rhythm. From a practical viewpoint, this treatment has appeal since it is easily understood and usually can be administered in one visit. However, follow-up visits are usually conducted to ensure compliance and achieve optimal success.
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Salvation For The Sleep Deprived The Ultimate Guide To Sleeping, Napping, Resting And Restoring Your Energy. Of the many things that we do just instinctively and do not give much of a thought to, sleep is probably the most prominent one. Most of us sleep only because we have to. We sleep because we cannot stay awake all 24 hours in the day.