Stimulus-Control Sprint

Stimulus-Control Sprint

Train your brain to associate your bed with sleep.

The Rule: Your bed is for sleep (and intimacy) only. If you’re not sleeping, don’t stay in bed!

How to Play: Read the scenario. If the action is good for sleep, hit Stay in Bed. If it’s bad, hit Get Out of Bed.

Get as many right as you can in 45 seconds!
Score: 0 Time: 45
You are in bed…

Sprint Complete!

Your final score:

0

Great practice! Building this new habit takes time.

About Stimulus-Control Sprint

Liability, Responsibility, & Guarantee

This tool is an educational exercise, not medical advice. It is based on principles from Cognitive Behavioral Therapy for Insomnia (CBT-I) but is not a substitute for professional therapy.

Liability & Responsibility: You are responsible for your actions. The creator, Joyson Joy P, Clinical Psychologist, is not liable for any outcomes from using this tool. If you have severe insomnia, consult a medical professional.

No Guarantee: This game does not guarantee improved sleep. It is a simplified practice tool for one specific insomnia skill.

Theory: What is Stimulus Control?

Stimulus Control is a core part of CBT-I. The goal is to break the association between your bed and being awake/frustrated, and build a strong new association between your bed and sleeping.

This involves two main rules:

  1. Only go to bed when you are sleepy.
  2. If you are in bed and not asleep (or getting asleep) within about 15-20 minutes, you must get out of bed. Go to another room, do something quiet and relaxing (no bright screens!), and only return to bed when you feel sleepy again.

This game helps you practice making that “Get Out of Bed” decision quickly.

Who Is This For?

This tool is for people who:

  • Spend hours in bed tossing and turning.
  • Often work, watch TV, or worry in bed.
  • Want to build healthier sleep habits.
  • Are learning about CBT-I principles.

Science & References

Stimulus Control Therapy is one of the most effective and well-researched behavioral treatments for chronic insomnia.

Reference: Bootzin, R. R. (1972). Stimulus control treatment for insomnia. Proceedings of the American Psychological Association, 7, 395-396.

Maker & Copyright

Maker: Joyson Joy P, Clinical Psychologist

Copyright: © Joyson Joy P. All rights reserved. This content, including its code, structure, and text, is protected. Unauthorized copying, distribution, or reproduction is prohibited.

Mental Health Helplines

Disclaimer: If you are in immediate, life-threatening danger, please call your local emergency services (e.g., 112, 100, 911, 999, 000). These helplines are for support, not emergencies.

  • India (Tele-MANAS): 14416 or 1-800-891-4416 (24/7)
  • USA & Canada: Call or Text 988 (24/7)
  • United Kingdom (Samaritans): Call 116 123 (24/7)
  • Australia (Lifeline): Call 13 11 14 or Text 0477 13 11 14 (24/7)
  • AASRA (India): 9820466726 (24/7 Helpline)

© Joyson Joy P, Clinical Psychologist. All rights reserved.