HOW CBTI WORKS

“People with insomnia need to reconfigure their routines, then change their view of sleep,” says sleep scientist Dr Sophie Bostock. “There are several ways of doing this.” They include:

Sleep restriction:

This means spending less time in bed for better quality sleep. So only go to bed when you are tired and try to keep a regular getting-up time, even at weekends.

Stimulus control:

The idea is to strengthen the link between your bed and sleep in your mind. So use your bed only for sleeping, or sex, and nothing else.

The quarterhour rule:

If you are in bed for 15 minutes and still awake, rather than getting frustrated, get up and read a book. Television or a tablet are not recommended because the blue light interferes with the secretion of melatonin, the sleep hormone.

Exercise early in the day:

Morning light is good for moderating your circadian rhythm, or body clock, and for helping you feel tired when it is time for bed.

sleepio.com