– before bedtime you need to stay in bed for only 15 minutes and no more. To do this, calculate the time when you need to go to bed. If you think that for a full sleep you need 7 hours, then you can only lie in bed for 7 hours and 15 minutes. This is what you must achieve with treatment;
– you need to get up in the morning at the same time. It is from this time when you have to get up to work and take away your 7 hours and 15 minutes. This will be the perfect time when you need to go to bed;
– never sleep during the day;
– but if you suffer from insomnia and sleep for less time, therefore, the duration of sleep is reduced, becoming less than the 7 hours you need. Thus, when you go to bed at your usual time without considering sleep reduction due to insomnia, you suffer from insomnia the rest of the time.
To prevent this from happening, consider the real time of your sleep without those hours when you are lying awake in bed. You can increase the duration of being in it, going to bed 15 minutes earlier, adding them to the duration of your real sleep. You need to get up in the morning at the same time. Adding each time for 15 minutes to the main time of this dream, you will sleep every next night for 15 minutes more.
Repeat this method of waking up at the same time in combination with the calculated time of going to bed until you have reached the required length of sleep.
This procedure also gives effect in 3-4 weeks. As with the therapy of control of the stimulus, drowsiness is observed during the first time during the day, so you need to be careful when driving a car and observe safety procedures at work especially carefully.
There are other non-drug methods of treatment of psychogenic insomnia, which are carried out by psychotherapists according to an individual plan. The latter circumstance confirms the fact that going to a doctor is preferable to attempting self-treatment, especially if the methods proposed above turned out to be weak or very difficult for you.
Herbal decoctions, sleepy pillows and hydrotherapy are very useful.