This CBT-I method creates stringent limits on how much time is spent in bed. Initially, the limit might be the current average amount of time a person sleeps each night. An example is a person who spends eight hours in bed but only sleeps for six. In this scenario, their initial limit is six hours. This can make patients feel more tired at first but encourages falling asleep faster with fewer disruptions throughout the night.
Relaxation Training and Biofeedback
These CBT-I techniques train patients to relax physically and mentally. The result is a reduction of tension and anxiety that can make falling and staying asleep easier. Strategies include breathing, muscle relaxation, and mental focusing, which can all be practiced throughout the day and at bedtime. Biofeedback can complement relaxation training, and it focuses on breath, brain, heart, and muscles. Biofeedback makes you more aware of how your body is functioning so you can better “listen” to its indicators related to brain waves, muscle tension, body temperature, heart rate, and more.