Why it can be a good idea not to read in bed when you have chronic insomnia

YouTube Video VVVMNUxzTFVlVkEyal9Wc2w1NjI1c2hRLlJkOUc1elZkNnBn

If you read in bed at night and have no trouble falling asleep or sleeping throughout the night, there is no need to stop. However, if you find it hard to fall asleep or regularly wake during the night and find it hard to fall back to sleep, it might be a good idea not to read in bed.<br /><br />When we do things in bed other than sleep, we train ourselves to associate our bed with those activities. If we want the bed to become a strong trigger for sleep, it's important to create (and strengthen) an association between the bed and sleep. The only way we can do this is to make sleep the only thing we do in bed.<br /><br />This strategy is part of stimulus control — a core component of the most effective long-term treatment for chronic insomnia, cognitive behavioral therapy for insomnia (CBT-I).<br /><br />Related videos:<br /><br />How CBT-I techniques such as sleep restriction and stimulus control can reduce daytime fatigue: https://www.youtube.com/watch?v=mMHjA7OHhYo<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 />Do you have to follow cognitive behavioral therapy for insomnia (CBT-I) techniques forever? https://www.youtube.com/watch?v=ZfITOmoh4-8<br /><br />The best relaxation techniques for sleep when you have chronic insomnia: https://www.youtube.com/watch?v=ucxF0Yj-pos<br /><br />How a buffer zone can help you fall asleep when you are living with chronic insomnia: https://www.youtube.com/watch?v=FCJNiHDaLxk<br /><br />You do not need to give up reading (it's best not to give up enjoyable activities in response to insomnia since this only feeds insomnia) — but it might be a good idea to read in the living room or in a place other than your bed if you want to make your bed a long-term trigger for sleep.<br /><br />▶ Subscribe to the Insomnia Coach channel (and be sure to click the notification bell afterward so you don't miss any videos): https://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=youtube061119<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 />#sleep

Why it can be a good idea not to read in bed when you have chronic insomnia

Insomnia Coach 746 views June 11, 2019 11:39 pm

If you read in bed at night and have no trouble falling asleep or sleeping throughout the night, there is no need to stop. However, if you find it hard to fall asleep or regularly wake during the night and find it hard to fall back to sleep, it might be a good idea not to read in bed.

When we do things in bed other than sleep, we train ourselves to associate our bed with those activities. If we want the bed to become a strong trigger for sleep, it’s important to create (and strengthen) an association between the bed and sleep. The only way we can do this is to make sleep the only thing we do in bed.

This strategy is part of stimulus control — a core component of the most effective long-term treatment for chronic insomnia, cognitive behavioral therapy for insomnia (CBT-I).

Related videos:

How CBT-I techniques such as sleep restriction and stimulus control can reduce daytime fatigue: https://www.youtube.com/watch?v=mMHjA7OHhYo

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

Do you have to follow cognitive behavioral therapy for insomnia (CBT-I) techniques forever? https://www.youtube.com/watch?v=ZfITOmoh4-8

The best relaxation techniques for sleep when you have chronic insomnia: https://www.youtube.com/watch?v=ucxF0Yj-pos

How a buffer zone can help you fall asleep when you are living with chronic insomnia: https://www.youtube.com/watch?v=FCJNiHDaLxk

You do not need to give up reading (it’s best not to give up enjoyable activities in response to insomnia since this only feeds insomnia) — but it might be a good idea to read in the living room or in a place other than your bed if you want to make your bed a long-term trigger for sleep.

▶ Subscribe to the Insomnia Coach channel (and be sure to click the notification bell afterward so you don’t miss any videos): https://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=youtube061119

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
#sleep