How to Fall Asleep Fast (pl)
Stop trying to sleep. Start training your brain to sleep.
Stimulus control is the most powerful tool in the CBT-I arsenal. Here is how to use it tonight.
The 15-Minute Rule
- If not asleep in 15 mins, leave the bed.
- No screens, no clock-watching.
- Only return when physically sleepy.
Źródła
- Furukawa, T. A., et al. (2024). Components and Delivery Formats of Cognitive Behavioral Therapy for Chronic Insomnia in Adults: A Systematic Review and Component Network Meta-analysis. JAMA Psychiatry. DOI: 10.1001/jamapsychiatry.2023.5060
- Qaseem, A., et al. (2016). Management of Chronic Insomnia Disorder in Adults: A Clinical Practice Guideline From the American College of Physicians. Annals of Internal Medicine. DOI: 10.7326/M15-2175
