Teach your brain the bed means one thing. No planning, scrolling or email in bed. One wind-down song only when work ends, the phone in a basket outside the room. If you lie there thinking: get up, write it down, come back when you're sleepy.
S Evidence: strong. Large trials or many studies, pointing the same way.
P Evidence: promising. Good studies, but small or few. Use it and keep checking.
Sources
Getting up when you can't sleep and keeping the bed for sleep (stimulus control) was one of the CBT-I parts linked to better outcomes (Furukawa et al. 2024, 241 trials, 🟢) · it works, though not every instruction seems essential (Verreault et al. 2023, 🟡) · sleep reprocesses the day's emotions (Walker & van der Helm 2009, 🟡).
Not medical, legal or financial advice.