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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