Julio has had trouble sleeping through the night for as long as they can remember, awakening at least three times each night for 30-40 minutes each time. When they are awake, they tend to lie in their bed worrying about not getting enough sleep or scroll on their phone. As part of evidence-based treatment treatment, a therapist likely would recommend that Julio… go to bed at an earlier time each night get out of bed and worry and scroll on the phone somewhere else in the house sleep in the next morning to make up for the lost sleep stay in bed while awake to retrain relaxation