Kenneth Miller > Quotes

“To reverse it, Bootzin developed a technique called stimulus control therapy, the first nondrug treatment designed expressly for insomnia. SCT laid down a set of simple rules: 1. Use the bed only for sleep and sex. Do not get into bed until you are ready for sleep. 2. If you are not asleep within about twenty minutes, get out of bed. 3. Return to bed when sleepy (or ready to go to sleep). 4. Repeat steps 2 and 3 if necessary. 5. Get up and out of bed at the same time every day. 6. Do not nap.45 Bootzin’s simple method proved surprisingly effective, outperforming progressive relaxation and placebos in several studies.”
― Kenneth Miller, Mapping the Darkness: The Visionary Scientists Who Unlocked the Mysteries of Sleep