Countercontrol for insomnia — the alternative to stimulus control that lets you stay in bed at night

YouTube Video VVVMNUxzTFVlVkEyal9Wc2w1NjI1c2hRLkcwMFpFU0ZWTURJ

Stimulus control is a key component of cognitive behavioral therapy for insomnia (CBT-I) and it is a very effective technique for reassociating the bed with sleep and relaxation rather than wakefulness and worry.<br /><br />Although the technique is very effective, it can be challenging to implement because it requires you to get out of bed when you aren't asleep. If you are worried about sleep, the effect of insufficient sleep, or are just feeling too lethargic to get out of bed, it can be a real challenge to implement stimulus control.<br /><br />Fortunately, there is an alternative technique you can try that is almost as effective. Known as countercontrol, the technique involves sitting up in bed (rather than getting out of bed) when you can't sleep. <br /><br />When you sit up in bed, you should engage in a relaxing activity (such as reading) until you feel sleepy again. When you feel sleepy again, you switch out the light and lie back down.<br /><br />If you are unable to fall back to sleep, you repeat the process.<br /><br />Sitting up in bed helps take you out of sleep mode and helps your mind associate lying down in bed with sleep rather than wakefulness. Over time, this will make the bed a stronger trigger for sleep.<br /><br />You can learn more about stimulus control here:<br />https://www.youtube.com/watch?v=3ndAEIjZ7IA<br /><br />You can learn more about CBT-I here:<br />https://www.youtube.com/watch?v=EjkXES_oPTg<br /><br />▶ Subscribe to the Insomnia Coach channel: http://www.youtube.com/channel/UCL5LsLUeVA2j_Vsl5625shQ?sub_confirmation=1<br /><br />My name is Martin Reed and I am the founder of Insomnia Coach®. I offer sleep coaching services that give people with insomnia all the skills and support they need to enjoy better sleep for the rest of their lives. I also offer a free two-week sleep training course for people with insomnia at https://insomniacoach.com/sleep-training/?ref=youtube032719<br /><br />You can also find me here:<br /><br />Website: https://insomniacoach.com<br />Twitter: https://twitter.com/insomniacoach<br />Facebook: https://facebook.com/insomniacoach<br />Instagram: https://www.instagram.com/myinsomniacoach/<br /><br />All content found on the Insomnia Coach YouTube channel is for informational and educational purposes only. It is not medical advice or medical treatment and is not intended to diagnose, treat, cure, or prevent any disease, disorder, or medical condition. It should never replace any advice given to you by your physician or other licensed healthcare provider. All content is provided as is, and without warranties.<br /><br />#insomnia<br />#countercontrol<br />#stimuluscontrol

Insomnia Coach 4.2K views March 27, 2019 7:00 am

Stimulus control is a key component of cognitive behavioral therapy for insomnia (CBT-I) and it is a very effective technique for reassociating the bed with sleep and relaxation rather than wakefulness and worry.

Although the technique is very effective, it can be challenging to implement because it requires you to get out of bed when you aren’t asleep. If you are worried about sleep, the effect of insufficient sleep, or are just feeling too lethargic to get out of bed, it can be a real challenge to implement stimulus control.

Fortunately, there is an alternative technique you can try that is almost as effective. Known as countercontrol, the technique involves sitting up in bed (rather than getting out of bed) when you can’t sleep.

When you sit up in bed, you should engage in a relaxing activity (such as reading) until you feel sleepy again. When you feel sleepy again, you switch out the light and lie back down.

If you are unable to fall back to sleep, you repeat the process.

Sitting up in bed helps take you out of sleep mode and helps your mind associate lying down in bed with sleep rather than wakefulness. Over time, this will make the bed a stronger trigger for sleep.

You can learn more about stimulus control here:
https://www.youtube.com/watch?v=3ndAEIjZ7IA

You can learn more about CBT-I here:
https://www.youtube.com/watch?v=EjkXES_oPTg

▶ Subscribe to the Insomnia Coach channel: http://www.youtube.com/channel/UCL5LsLUeVA2j_Vsl5625shQ?sub_confirmation=1

My name is Martin Reed and I am the founder of Insomnia Coach®. I offer sleep coaching services that give people with insomnia all the skills and support they need to enjoy better sleep for the rest of their lives. I also offer a free two-week sleep training course for people with insomnia at https://insomniacoach.com/sleep-training/?ref=youtube032719

You can also find me here:

Website: https://insomniacoach.com
Twitter: https://twitter.com/insomniacoach
Facebook: https://facebook.com/insomniacoach
Instagram: https://www.instagram.com/myinsomniacoach/

All content found on the Insomnia Coach YouTube channel is for informational and educational purposes only. It is not medical advice or medical treatment and is not intended to diagnose, treat, cure, or prevent any disease, disorder, or medical condition. It should never replace any advice given to you by your physician or other licensed healthcare provider. All content is provided as is, and without warranties.

#insomnia
#countercontrol
#stimuluscontrol