CBT-I techniques
Waking at 3am and Can't Get Back to Sleep: What Is Going On
Waking at 3am night after night is common and wearing. Why the early hours are when it shows up, and what people try instead of lying there.
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CBT-I techniques
The main techniques in cognitive behavioural therapy for insomnia, explained step by step. They cover linking bed with sleep again, matching time in bed to your sleep, and easing night-time worry.
CBT-I techniques
Sleepy on the Sofa, Wide Awake in Bed: Why It Happens
You can barely keep your eyes open on the sofa, then your mind switches on in bed. A plain-English look at why, and what helps the bed feel sleepy again.
CBT-I techniques
Sleep Efficiency, Explained: How to Work It Out From a Sleep Diary
Sleep efficiency is a simple sum: time asleep divided by time in bed. Here is how to work it out from a diary, one night and one week at a time.
CBT-I techniques
Should You Nap If You Have Insomnia?
After a bad night a nap feels like the obvious answer. Why the behavioural approach usually says skip it, and what to do if you need one to stay safe.
CBT-I techniques
Should You Get Out of Bed If You Can't Sleep?
The short answer is usually yes, once you feel wide awake or frustrated. Here is when to get up, what to do, and when to go back.
CBT-I techniques
Paradoxical Intention: Trying to Stay Awake to Fall Asleep
Trying hard to sleep often keeps people awake. Paradoxical intention turns that around. What it involves and what research has found.
CBT-I techniques
How to Quieten a Racing Mind at Night
A busy head at bedtime is one of the most common complaints. A few habits can take the edge off.
CBT-I techniques
Anchor Your Wake Time
Your body clock takes its strongest cue from when you get up. Keep that time steady and the rest of the night has something to fit around.
CBT-I techniques
Sleep Window Basics
Matching time in bed to the sleep you are getting can make nights feel more solid. The sleep window idea, step by step.
CBT-I techniques
Stimulus Control, Explained Simply
Stimulus control rebuilds the link between bed and sleep. The idea in plain language, plus the habits that carry it.