Sleep hygiene and behavior modification

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
  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