Welcome back! This is session 2 of the programme.

Last week, we discussed the sleep drive and circadian rhythm, sleep hygiene, and the importance of a wind-down routine. You also received information on how to use your sleep diary. Hopefully you were able to use the sleep diary and you found a wind-down routine that works fits you.

During this session we are going to learn about stimulus control therapy. Next week's session (session 3) will focus on sleep restriction therapy. Don’t be put off by the names, these sleep improvement strategies are not as harsh as they sound. They are established methods that are proven to be effective for improving sleep quality.

To start this session, we will have a small recap of the previous session. After that, we will dive a little deeper on how sleep problems start, progress and continue over time. We will discuss how insomnia develops, how it can be maintained by unhelpful habits, and how we can develop better habits to treat it. As part of this session, you will also gain insight in the rationale behind stimulus control and get specific directions on how to implement it.

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