Table 2.

Cognitive-Behavior Therapy (CBT) for Insomnia

Component	Aim	Strategy
Sleep Restriction	Consolidate sleep on a shorter period of time	Curtail time in bed to actual sleep time. Go to bed only when sleepy. Use the bed and bedroom only for sleep and sex.
Stimulus Control	Re-build the association between the bed and bedroom, and sleep	Get out of bed and bedroom if unable to fall asleep within 20 minutes. Arise at the same time every morning regardless of the amount of sleep obtained the previous night. Avoid napping.
Cognitive Therapy	Reduce cognitive activation at bedtime and during nocturnal awakenings Improve the management of daytime consequences of insomnia	Identify and challenge beliefs and attitudes that exacerbate insomnia, such as unrealistic expectations about sleep requirement, dramatization of the consequences of insomnia, erroneous beliefs about strategies to promote sleep, etc.
Sleep Hygiene Education	Reduce the impact of lifestyle and environmental factors on sleep disturbances	Review sleep hygiene principles about the effects of exercise, caffeine, alcohol, and environmental factors on sleep.