Day 1 |
Sleep Hygiene Education |
Leads to a quality sleep by incorporating new habits into nighttime routine. |
Day 2 |
Sleep Restriction |
Learn how to fill out sleep dairy and it’s request individuals decrease the time stay in bed when you awaking, to increase the sleep efficiency which means the ratio of the duration of fall sleep to the duration of stay in bed. In this part, there is a essential point to individuals known about the importance of sleep diary. |
Day 3 |
Stimulus Control |
To teach individuals about not do anything that’s unrelated with fall in sleep for increasing the contact with bed and sleep, like do not play games in bed. |
Day 4 |
Relaxation Tools |
To teach individuals about several relaxation tools to help decrease nervous, like body scan, breathing exercise and gradual relaxation training |
Day 5 |
Cognitive Reconstruction |
To decrease the positive influence from our worried mind about sleep |
Day 6 |
Correct Thoughts about Sleeping Medicine |
To teach individuals have a deep insight about sleep medicine for medicine’s using security |
Day 7 |
Summary and Review |
To give individuals a brief review about the courses studied before, and reinforce the confidence to be better |