Sleep hygiene and stimulus control

Classical wakefulness conditioning

Chronic insomnia is often maintained not by biological causes, but by maladaptive associative learning.

According to the principles of classical conditioning, the brain links the environment with activities that occur frequently in it.

If the bed is habitually used to worry about finances, argue with a partner, watch TV or work, the brain labels that space as a place of activation and alertness, not rest.

Upon entering the bedroom, the sympathetic nervous system is automatically activated in anticipation of activity, preventing relaxation.

The goal of behavioral intervention is to break this association, retraining the brain so that the only signal it receives at the sight of the pillow is "off" and sleep.

Stimulus restriction protocol: The 20-minute rule

To extinguish the association between bed and insomnia, a strict rule applies: the bed is used exclusively for sleep (and sexual intimacy).

If sleep does not come within about 20 minutes (or when frustration begins to set in), it is imperative to leave the room.

Staying in bed "trying" to sleep is counterproductive, as the conscious effort generates anxiety, which is physiologically incompatible with sleep.

The instruction is to get up, go to another room with dim light and perform a monotonous and unstimulating activity (such as folding laundry or reading a technical manual) until drowsiness is undeniable (heavy eyelids, nodding). Only then should one return to bed.

This cycle is repeated as many times as necessary to teach the body that the bed is not a place to be awake.

The "buffer zone" as a neurobiological transition

The modern brain cannot go from 100 to 0 instantaneously; it requires a gradual deceleration.

The "buffer zone" is an essential transition period, 30 to 60 minutes before bedtime, designed to disconnect from the "active self" and move to the "resting self".

During this time, screens, blue lights and goal-oriented or problem-solving tasks should be avoided.

Instead, deactivation rituals are performed that do not have a productive goal, such as listening to instrumental music, practicing gentle stretch