Sleeping has never been easier!
Is it hard to sleep at night? Can't you wake up in the middle of the night and fall asleep again? Hundreds of scientific studies have shown that stimulus control therapy can be of great help to people who have difficulty sleeping.
Are you having insomnia? Can't you do that at night when you want to fall asleep right now? You are not alone. Numerous studies have shown that sleep has a significant impact on human health.
Among the effects of sleep deprivation; low perceptual and physical performance, lack of memory and attention. In addition, prolonged insomnia triggers anxiety and depression. Sleep problems increase with age; Insomnia is seen in 12% to 40% of people 65 years and older.
Insomnia people use many different methods to combat this problem, including excessive use of medication. However, the fact that the drugs have many side effects that need attention should be observed that they do not offer a healthy treatment. Psychological treatment methods, on the other hand, offer patients more beneficial and effective treatment than medications because they have no side effects.
How does Stimulus control help you sleep faster?
Richard (Dick) R. Bootzin, a professor at the University of Arizona, has spent years researching sleep disorders. He also evaluated many psychological treatment methods used in the treatment of insomnia.
The most successful of these methods was stimulus control therapy. Want to know how the therapy works? First of all, you should know that it is not a very complex therapy. It consists of only 6 simple steps. If you follow these steps, you can get a better night's sleep. Here are those six golden steps:
Only go to bed when you are very tired.
Do not use your bed for any external purpose. Don't lie down and watch TV, eat in your bed or work in bed. The only exception to this rule is sexual activity.
If you've slept and can't sleep, get up and go to another room. Do whatever you want to do until you get tired and come to sleep in your room only when you get tired. No matter what time it shows, get out of bed if you don't sleep right away. Remember, the purpose of this exercise is to pair your bed with sleep. If you have been lying for 10 minutes and you are still awake, you are not following these steps correctly.
Are you still awake? Repeat step 3. Repeat this cycle until you fall asleep, even if you have to do it all night.
Set an alarm to wake up every morning at the same time. It doesn't matter how you slept the night before. This step will allow your body to enter a sleep pattern.
No nap or nap during the day.
How does sleeping get so easy in 6 steps?
The basic logic of this method is that we are behaviorally similar to Pavlov's dog. Because we connect certain environmental stimuli to certain thoughts and behaviors in our brain. When he heard the bell, Pavlov's dog drooled, because he had matched the bell to mama.
After many attempts, the dog's salivation began to flow when he heard the bell, even though there was no food. In our case, our cymbals are bed and our food is sleep. Did you notice the similarity? If you use your bed for other purposes than sleep, it becomes increasingly difficult to achieve that if you really need to sleep. Because your mind matches the bed with many different activities besides sleeping.
We should use this practice for both our thoughts and our actions. The more important it is to avoid watching television in bed, the more important it is that you are not afraid to sleep when you go to bed.
You ask why? Because in this case your mind associates the anxiety with the bed. After that; Thoughts such as kork I am afraid of not being able to sleep… or lazım I have to sleep ”abilir can lead to a problem of anticipatory anxiety.
This means that the therapy strengthens the relationship between your bed and sleep, but also weakens the relationship between your bed and everything else (except sex!).
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