美国亚利桑那大学睡眠研究实验室Richard R. Bootzin教授多年来从事睡眠障碍研究，教你六步快速入眠。
1. Lie down to go to sleep only when you are sleepy.
2. Do not use your bed for anything except sleep; that is, do not read, watch television, eat, or worry in bed. Sexual activity is the only exception to this rule. On such occasions, the instructions are to be followed afterwards, when you intend to go to sleep.
3. If you find yourself unable to fall asleep, get up and go into another room. Stay up as long as you wish and then return to the bedroom to sleep. Although we do not want you to watch the clock, we want you to get out of bed if you do not fall asleep immediately. Remember the goal is to associate your bed with falling asleep quickly! If you are in bed more than about 10 minutes without falling asleep and have not gotten up, you are not following this instruction.
4. If you still cannot fall asleep, repeat step 3. Do this as often as is necessary throughout the night.
5. Set your alarm and get up at the same time every morning irrespective of how much sleep you got during the night. This will help your body acquire a consistent sleep rhythm.
6. Do not nap during the day.
简要翻译（用于发微博https://t.sina.com.cn/psysun之用）
1想睡时才上床
2床只用来睡觉，不在床上看书、看电视，但性生活可例外
3若发现在床上不能入睡，那就到另一间房子里。直到想睡时再回来睡
4若还睡不着，就重复上一步。夜里多重复上一步也无妨
5设置闹钟并每天早上在同一时间起床，忽略晚上睡了多久
6白天不要打盹。
Why it works
This method is based on the idea that we are like Pavlov's drooling dog. We attach certain stimuli in the environment to certain thoughts and behaviours. Famously Pavlov's dogs would start drooling when a bell rang, because they associated hearing the bell with getting food. Eventually the dogs would drool at the sound of the bell even when they didn't get any food. Replace the bell with a bed and food with sleep and conceptually you're there.
If we learn to do all kinds of things in bed that aren't sleep, then when we do want to use it for sleep, it's harder because of those other associations.
This is just as true of thoughts as it is of actions. It's important to avoid watching TV in bed, but it's also important to avoid lying in bed worrying about not being able to get to sleep. Because then you learn to associate bed with worry. Worse, you suffer anticipatory anxiety: anxiety about the anxiety you'll feel when you are trying to get to sleep.
So, this therapy works by strengthening the association between bed and sleep and weakening the association between bed and everything else (apart from sex!).
Other treatments supported by the research are progressive muscle relaxation, which is exactly what it sounds like, and paradoxical intention. This latter technique involves stopping people trying so hard to get to sleep. The paradox being that when people stop trying so hard, they find it easier to fall asleep.
All this assumes you don't live next door to a late night drummer and you're not downing a double espresso before hitting the sack, but those sorts of things are pretty obvious. Everything else being equal, though, Stimulus Control Therapy seems the easiest for most people to implement.
