Associations can be powerful if used to our advantage. One technique to alter associations is stimulus control, which is designed to re-associate the bedroom/bed with sleep. It often happens that we associate our bedroom with habits that favor wakefulness, such as eating, watching TV or using our phone. We can break this associations by using our bedroom only for sleep and sex. This way, our brain we’ll learn that when we enter that room it is time to get sleepy.
- Onset: If you do not fall asleep when going to bed, get out of bed and go to another room. Do a Pendulum session. Go to bed after.
- Maintenance: If you wake up during the night and do not fall back asleep, get out of bed and go to another room. Do a Pendulum session. Go to bed after.
- Wake-up: Try waking up at the same time every day, no matter how much sleep you got.
- Day-time: If you feel sleepy during day-time, do a Pendulum session.
- Sleepiness: Try staying in another room until you feel sleepy, even if this surpasses you normal bedtime.
- Bed: Whenever you do something besides sleeping and sex, use another room.