Effects of Relaxation Training and Stimulus Control in Chronic Insomnia Patients

"Relaxation training: Progressive muscle relaxation; Breathing relaxation; Imagery training; Mindfulness relaxation.~Stimulus control: a) Reduce wakeful time in bed and rebuild a positive association between sleepiness and bed; b) Use the bed solely for sleeping and sexual activities; c) Only go to bed when feeling sleepy at night or at the designated sleep time; d) If unable to fall asleep within about 20 minutes of being in bed, leave the bedroom and engage in relaxation activities until feeling sleepy, then return to bed for sleep; if still unable to fall asleep within about 20 minutes, repeat the process; e) Wake up at the same time every morning, including weekends."

"1. Sleep until feeling refreshed the next day.~2. Maintain regular exercise and eating habits, avoiding going to bed on an empty stomach.~3. Ensure a comfortable bedroom environment with suitable nighttime temperature, free from light and noise disturbances.~4. Avoid excessive consumption of beverages, alcohol, and smoking at night, and reduce caffeine intake.~5. Avoid bringing problems to bed and refrain from attempting to sleep.~6. Place the alarm clock under the bed or move it away from sight.~7. Avoid daytime napping."