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Exhibit 35: Sleep-Restriction and Stimulus-Control Instructions
- Do not go to bed until you are sleepy,
- Get up at approximately the same time each morning, including weekends. If you feel you must get up later on weekends, allow yourself to arise a maximum of I hour later.
- Do not take naps.
- Do not use your bed or bedroom for any activity other than sleep or sexual activity. You should not read, watch television, talk on the telephone, worry, argue with your spouse, or eat in bed.
- Establish a set of regular presleep routines that signal that bedtime approaches. Lock the door, plug in the coffee machine, brush your teeth, set the alarm, and perform any other behaviors that make sense for this time of night. Use your preferred sleep posture and favorite pillows and blankets.
- When you get into bed, turn out the lights with the intention of going right to sleep. If you find you cannot fall asleep within a short time (about 10 minutes), get up and go into another room. Engage in some quiet activity until you begin to feel drowsy and then return to the bedroom for sleep.
- If you still do not fall asleep within a brief time, repeat the previous step. Repeat this process as often as necessary throughout the night. Use this same procedure if you awaken in the middle of the night and are unable to return to sleep within about 10 minutes.
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Therapy Manuals for Drug Abuse:
Manual 2
Contents
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