Yoshiko is having insomnia. Which piece of advice would you give to help her deal with it?

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BlackTom AI · Accepted Answer

Question to analyze: Yoshiko is having insomnia. Which piece of advice would you give to help her deal with it?
Option: 'Don’t do anything in your bed but sleep'
This advice aligns with a core behavioral principle for sleep hygiene: reserve the bed for sleep (and intimacy) only, so the bed becomes a cue for sleep rather than for wakeful activities. By restricting activities in bed, you reduce conditioned arousal and help reinforce the bed-sleep association, which can improve sleep onset and maintenance over time.
Why this is sensible: Insomnia is often worsened by engaging in activities (like watching TV, scrolling, worrying) in bed, which teaches the mind that the bed is a place for wakefulness. Limiting bed use to sleep reduces cognitive and physiological arousal when you lie down.
Why this is better than alternatives one might imagine: If other options suggested daytime activities in bed or using the bed for non-sleep purposes, those would maintain or increase wakeful associations with the bed and could perpetuate insomnia symptoms. Even without seeing other options here, the principle stands: make bed-sleep a strong, exclusive habit.
Note on scope: While this is a key component of sleep hygiene, addressing insomnia typically also involves additional steps (consistent wake times, limiting caffeine, a relaxing pre-sleep routine, and cognitive strategies). However, as a standalone piece of advice, this option captures an essential behavioral change that supports better sleep.

Yoshiko is having insomnia. Which piece of advice would you give to help her deal with it?

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