Stimulus control
With stimilus control, we will retrain your brain to associate sleep with your bedroom and dissociate it with other unhelpful habits. Remember that it takes time to adjust a sleep-wake schedule and to create new habits. Only by sticking to it for a longer time, you will see improvements. You will probably get less sleep than usual in the first week, 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.
To strengthen the association between sleepiness and being in bed, you only want to be in bed and in your bedroom when you are sleepy. Also you want to avoid lying awake in your bed, because this will brake the association. Below you can find some video which give an overview of the stimilus control techniques which you should keep in mind.