Calm & Retrain
Cognitive & Relaxation
Reduce pre-sleep arousal using stimulus control, breathwork, and thought reframing adapted from CBT-I.
Stimulus Control
- Go to bed only when sleepy; if awake >20 minutes, leave bed to a dim room with paper reading.
- Bed is for sleep and intimacy only; align environment with Environment Optimization.
Breath & Body Techniques
- 4-7-8 breathing: inhale 4, hold 7, exhale 8, 4–8 cycles; pair with audio guidance.
- Progressive muscle relaxation: tense/release head to toe; finish with a calm phrase (“I am safe; sleep is coming”).
Thought Tools
- Worry-time: 10 minutes late afternoon to list concerns + next actions; keeps rumination out of bed.
- Reframe perfection: aim for sleep regularity over “perfect 8h”; log realistic wins in Habit Builder.