Many people with chronic insomnia feel sleepy very early in the evening but find that as soon as this "window of sleepiness" passes, they feel awake and no longer sleepy. This is a classic symptom of conditioned arousal and can be addressed using cognitive behavioral therapy for insomnia (CBTI) techniques.

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When it's not close to bedtime, it's likely that you are not thinking (or worrying) about sleep as much as you might when it's time to go to bed. So, when it's not close to bedtime you feel more relaxed and, therefore, you are better able to recognize sleepiness cues. However, as bedtime approaches, you begin to worry about the potentially tough night ahead — and this activates the arousal system, making you feel more alert and not very sleepy!

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CBTI techniques such as sleep restriction and stimulus control can help build sleep drive, consolidate sleep, make sleepiness cues more obvious, overpower the arousal system, and improve sleep for the long term.

In effect, the bed will become a strong longterm trigger for relaxation and sleep rather than worry and wakefulness and this will prevent sleepiness from disappearing as bedtime approaches.

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My name is Martin Reed and I am the founder of Insomnia Coach®. I offer sleep coaching services that give people with insomnia all the skills and support they need to enjoy better sleep for the rest of their lives. I also offer a free twoweek sleep training course for people with insomnia at https://insomniacoach.com/sleeptrain...

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All content found on the Insomnia Coach YouTube channel is for informational and educational purposes only. It is not medical advice or medical treatment and is not intended to diagnose, treat, cure, or prevent any disease, disorder, or medical condition. It should never replace any advice given to you by your physician or other licensed healthcare provider. All content is provided as is, and without warranties.

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