Outsmart Insomnia Protocol PDF / Book Free Download Outsmart Insomnia Protocol Book Free Download | Page 27

There are three other techniques that can help you improve your sleep habits. These are the following: Stimulus control therapy comes from the idea that a person with chronic insomnia starts to associate bedtime and the bedroom with not being able to sleep. The whole idea of stimulus control comes into play by only using the bedroom for sleeping, nothing else. If you are awake, you leave the bedroom and go somewhere else. You will limit the time spent in the bedroom for any non- sleep activities. Another approach is Paradoxical intention. Using this approach, you do the opposite of what you want or fear and take it to the extreme. Rather than trying unsuccessfully to go to sleep night after night, try to stay awake and do something instead. This is confronting the fear and hopefully, eliminating it. Sleep restriction is based on the idea that people require different amounts of sleep. Someone with insomnia often stays in bed thinking that they will get more sleep, but this really is just increasing frustration and making sleep more difficult. In Sleep restriction therapy the amount of non-sleeping time a person spends in bed is reduced. The insomniac determines his average total sleep time for two weeks, then only spends the time he has spent sleeping on the average in bed each night. No TV for two hours before falling asleep. Now, let’s see how light affects the body’s rhythm and how it can be used to help insomnia.   Light for Healing