How to implement stimulus control when you share your bed or have a family at home

YouTube Video VVVMNUxzTFVlVkEyal9Wc2w1NjI1c2hRLjFld1NnMWMwa3Bn

One of the best ways to improve your sleep for the long term is to implement stimulus control techniques — a core component of cognitive behavioral therapy for insomnia (CBT-I).<br /><br />Stimulus control aims to break the conditioned (or learned) association between the bed and worry/anxiety/wakefulness by making sure that the only thing you do in bed is sleep. So, if you are in bed and you are worried/anxious/awake, you get out of bed until you feel sleepy, then return to bed and repeat the process.<br /><br />Over time, this reconditions you to associate the bed with relaxation and sleep — but it does involve a lot of short-term disruption and effort because it requires you to get out of bed whenever you can't sleep.<br /><br />A common barrier to implementation of stimulus control is concern about the impact getting in and out of bed during the night will have on a bed partner or other family members in the house.<br /><br />In my experience, if you actually discuss these concerns with your bed partner or family members you will probably be quite surprised at just how supportive they are to the idea of you getting in and out of bed during the night.<br /><br />That's because it's usually far more disruptive for your bed partner to be trying to sleep alongside someone who is in bed, tossing and turning, perhaps even groaning with frustration, throughout the entire night.<br /><br />It's also tough on other family members having to see your distressed and fatigued state every morning with no apparent end in sight!<br /><br />The fact of the matter is, it's actually not as disruptive as you might think to your bed partner when you shuffle out of bed during the night. And, as long as you are considerate when out of bed during the night, it's unlikely that you'll disturb other family members, either.<br /><br />Typically, bed partners and family members are also very supportive because they know you are implementing a technique that will lead to long term improvements in your sleep — and this is something for everyone to look forward to!<br /><br />Related videos:<br /><br />How stimulus control improves sleep if you live with chronic insomnia:<br />https://www.youtube.com/watch?v=3ndAEIjZ7IA<br /><br />How to make stimulus control for insomnia a bit easier (preparing to be out of bed helps): https://www.youtube.com/watch?v=Os--hSZwRLk<br /><br />Should you continue with stimulus control for insomnia even when your sleep window is almost over? https://www.youtube.com/watch?v=PpNURPoEDj4<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=youtube052119<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 />#stimuluscontrol<br />#sleep

Insomnia Coach 540 views May 21, 2019 3:50 pm

One of the best ways to improve your sleep for the long term is to implement stimulus control techniques — a core component of cognitive behavioral therapy for insomnia (CBT-I).

Stimulus control aims to break the conditioned (or learned) association between the bed and worry/anxiety/wakefulness by making sure that the only thing you do in bed is sleep. So, if you are in bed and you are worried/anxious/awake, you get out of bed until you feel sleepy, then return to bed and repeat the process.

Over time, this reconditions you to associate the bed with relaxation and sleep — but it does involve a lot of short-term disruption and effort because it requires you to get out of bed whenever you can’t sleep.

A common barrier to implementation of stimulus control is concern about the impact getting in and out of bed during the night will have on a bed partner or other family members in the house.

In my experience, if you actually discuss these concerns with your bed partner or family members you will probably be quite surprised at just how supportive they are to the idea of you getting in and out of bed during the night.

That’s because it’s usually far more disruptive for your bed partner to be trying to sleep alongside someone who is in bed, tossing and turning, perhaps even groaning with frustration, throughout the entire night.

It’s also tough on other family members having to see your distressed and fatigued state every morning with no apparent end in sight!

The fact of the matter is, it’s actually not as disruptive as you might think to your bed partner when you shuffle out of bed during the night. And, as long as you are considerate when out of bed during the night, it’s unlikely that you’ll disturb other family members, either.

Typically, bed partners and family members are also very supportive because they know you are implementing a technique that will lead to long term improvements in your sleep — and this is something for everyone to look forward to!