The Ten Strategies of CBT-I
(1) Circadian rhythm: Regulate your circadian rhythm
(2) Sleep drive: Build enough sleep drive to sleep
(3) Positive associations: Re-associate your sleep environment with sleep
(4) Effortless sleep: Refrain from engaging in sleep effort
(5) Reduce tension: Reduce psychological and physical tension
(6) Sleep environment: Optimize your sleep environment
(7) Avoid substances: Avoid substances that disrupt sleep
(8) Address medications: Address use of sleep medications (if applicable)
(9) Sleep scheduling: Improve sleep efficiency using systematic sleep scheduling
(10) Modify beliefs: Modify unhelpful sleep-related beliefs