This PDF resource contains a detailed implementation guide for stimulus control therapy, along with a 4-week tracking sheet to help you record the number of times you get out of bed each night, time spent out of bed, and total sleep time. By maintaining consistent records, you can clearly see the progress made through stimulus control therapy.

Guide Contents

• Detailed Rule Explanations: Scientific basis and specific implementation methods for each rule
• Preparation Checklist: Items and environment to prepare before starting stimulus control therapy
• Out-of-Bed Activity Suggestions: Low-stimulation activities suitable for nighttime when unable to sleep
• Frequently Asked Questions: Solutions to common challenges during implementation
• Weekly Tracking Sheet: Record stimulus control implementation and effectiveness

Implementation Tips

1. Maintain Consistency: Follow the rules strictly every night, including weekends
2. Be Patient: The first 1-2 weeks may feel more tiring, which is normal
3. Avoid Timing: Don't stare at the clock, as this increases anxiety
4. Combine Techniques: Best results come from combining with sleep restriction and sleep hygiene
5. Track Progress: Use the tracking sheet to record nightly experiences, helping maintain motivation

Additional Resources