During the online session, you and your therapist went over your sleep journal, your wind down routine, the stimulus control techniques and the changes you might have implemented already. Together with your therapist, you set-up a new tailored sleep plan and discussed how to further adjust your sleep plan over time. It is possible that you will get less sleep than usual in the first few weeks when you follow your new sleep plan, and that’s normal. This will result in a build-up of sleepiness and help you to fall asleep more quickly after a few nights to a week.

Some key points:

• Continue to implement a wind down in your sleep routine
• 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.
• Practice the new sleep plan that you developed with your therapist.

Session 3

Previous sessions

General