1

Sleep hygiene

Do not worry about sleep time. Amount of sleep needed is different from person to person.

2

Sleep restriction

Stimulus control

Estimate of adequate time in the bed from sleep diary (Average of total sleep time + 30 minutes).

Estimate wake times to adapt your life.

Estimate a time to go to bed to shorten your sleep latency.

Change behaviors that create an association between sleep environment and wakefulness.

Do not do anything but sleep in the bed.

Get out of bed if you can’t fall asleep in more than 15 minutes.

Go back to the bed if you feel sleepy.

3

Sleep titration

Check your treatment gains and compliance and modify your sleep schedules or goals.

4

Relapse prevention

Review own efforts and plan to maintain healthy sleep habits.