Day 5 Week 1 — Foundations 20 min

✅ Stimulus control — rebuilding the bed-sleep association

Bootzin's 6 rules (1972) that have transformed the sleep of millions.

How are you feeling now? (before the exercise)

Sleepiness / fatigue level:

0 10

0 = very alert · 10 = extreme sleepiness

Psychoeducational — does not replace medical evaluation. If you suspect apnea or have suicidal ideation, seek professional help.

Why this matters

This session covers evidence-based content from the CBT-I protocol (Spielman 1987, Morin 2006, Riemann 2017). Complete the exercises below to progress through the program.

Your practice today

Complete the interactive tools below as part of your daily practice.

Last night's sleep diary

Complete in ~30 seconds. Your progress saves automatically.

Last 7 nights

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Stimulus Control — Bootzin (1972)

Stimulus control rebuilds the bed-sleep association that chronic insomnia weakens. Check each rule you followed last night. Consistency is what produces change.

Streak: 0 days

Use the bed only for sleep and sex. Nothing else (no reading, no screens, no work).
If after 20 minutes you haven't fallen asleep (or you wake up and can't get back to sleep), get up and go to another room. Return only when you feel genuinely sleepy.
Wake up at the same time every day, no matter how much you slept. Do not sleep in on weekends.
Do not go to bed until you feel genuine sleepiness (heavy eyelids, nodding head), even if your scheduled time arrives.
Avoid daytime naps. If unavoidable, maximum 20 minutes before 3 PM.
Establish a 30-60 minute wind-down routine before bed: dim lights, cool temperature, relaxing screen-free activity.

Today's commitment

I will follow these 6 rules tonight. If I wake up and cannot sleep within 20 minutes, I will get up.

How are you feeling now? (after the exercise)

Sleepiness / fatigue level:

0 10

Journal — Day 5

¿Qué es lo que más te preocupa de aplicar las reglas de control de estímulos? ¿Levantarse a media noche? ¿Renunciar a las actividades en cama? ¿Por qué crees que se siente difícil?

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