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Stimulus control therapy (bedroom as cue for sleep) Dark room Cold room temperature Quiet room ± white noise machine No screen (TV, phone, tablets) Planned bedtime and wake-up Get out of bed if not sleeping Relaxation techniques before bedtime Mindfulness/meditation Progressive muscle relaxation Consistent bedtime routine Sleep restriction therapy (optimizing sleep efficiency) Reduce time in bed to match current time asleep Choose consistent wake-up time Prescribe a bedtime Add 30-minute increments to bedtime until 7–8 hours per night Goal of 90% sleep efficiency (time asleep / time in bed) No naps Do not use in untreated sleep apnea Biofeedback Cognitive behavioral therapy Mindfulness Other relaxation techniques (visualization, progressive muscle relaxation)
