Table 4.
Components of Cognitive Behavioral Therapy-Insomnia
| Component | Goal | Examples |
|---|---|---|
| Sleep hygiene | Modifying behavior, environment, and lifestyle factors that inhibit sleep | Eliminate caffeine and alcohol; refrain from stimulating activities prior to sleep; maintain a dark and quiet bedroom; exercise more; avoid napping during day |
| Sleep restriction | Enhancing sleep drive and stabilizing CSWC | Estimate how many hours per night are actually spent sleeping and reduce time in bed to that number (no less than 5–6 h), then slowly add time in bed as sleep efficiency gets better |
| Stimulus control | Strengthening association between the bed and sleep | Refrain from napping; establish wake times; go to bed only when sleepy; if awake for ≥20 min, leave the bed; use the bed only for sleep and intimacy |
| Cognitive therapy | Correcting dysfunctional beliefs about sleep to help reduce sleep time anxiety | Meditation/mindfulness; muscle relaxation; breathing techniques; biofeedback; imagery |