III. Indications

IV. Protocol: Technique

  1. See Sleep Hygiene
  2. The bedroom is only for sleep and sex
    1. Go to bed only when sleepy
    2. No reading, television, phone calls in bed
  3. Plan a pleasurable, non-activating activity in case of Insomnia
    1. Back-up plan if unable to sleep
    2. Pre-plan the activity duration (30, 60 or 90 minutes)
  4. Do not lie awake for more than 15-20 minutes
    1. Get out of bed and perform a quiet activity (see pre-planned activity above)
    2. Return to bed when pre-determined time period has elapsed
  5. Repeat as many times per night as needed
  6. Keep the wake-up time constant
    1. Consider setting an alarm for the same time each morning (regardless of amount of sleep that night)
  7. No Napping during day

V. Contraindications

  1. Frailty or fall risk
  2. Decreased mobility

VI. References

  1. Perlis (2005) Cognitive Behavioral Treatment of Insomnia, p. 12-4
  2. Maness (2015) Am Fam Physician 92(12): 1058-64 [PubMed]

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