Скачать или смотреть One Simple Bedtime Rule That Can Fix Your Sleep

The stimulus control technique is one of the most effective CBT-I strategies for improving insomnia and resetting your natural sleep patterns.

It works by retraining your brain to associate your bed with sleep, not wakefulness.

Here’s how to apply it:
• Use your bed for sleep and intimacy only
• Get out of bed within 20–30 minutes of your final morning awakening
• Avoid spending long periods awake in bed
• Go to bed only when you are genuinely drowsy
• If you can’t sleep, get up and return when the sleepiness returns

These simple behavioural changes help strengthen sleep drive, reduce nighttime wakefulness, and improve natural sleep quality without medication.

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