Take Home Message
Text-To-Speech
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- 3P Model of Insomnia: Insomnia is often maintained by a combination of predisposing, precipitating, and perpetuating factors.
- Stimulus Control involves forming positive associations with your bed and sleep environment, such as only going to bed when sleepy and getting up if you can’t sleep.
- Retrain the Brain: Changing unhelpful thoughts and behaviours related to sleep is essential in overcoming insomnia.
Tasks
- Continue with your wind-down!
- Apply stimulus control techniques by only using your bed for sleep and leaving the bed if you can't fall asleep within 20 minutes.
- Continue Sleep Journal: Keep updating your sleep journal, continue monitoring your sleep and daytime habits using your sleep diary. Information embedded in the sleep diary will direct the the sleep restriction therapy (start in session 3). Your sleep journal will be a crucial part in the next online session with your therapist.
- Sleep Associations: Remind yourself regularly of the stimulus control therapy and sleep hygiene guidelines to continue re-training your brain to associate sleep with your bedroom and dissociate it with other unhelpful habits. Start noticing and recording any negative associations you have with your bed or sleep. During next session, there will be plenty of opportunity to discuss them with your therapist and work on them.
Please remember to send a screenshot photo of your weekly morning sleep diary at the end of every week to . This is to ensure your therapist sessions can be used as efficiently as possible.