Do you count uninterrupted sleep or total nightly sleep when coming up with an initial sleep window?

YouTube Video VVVMNUxzTFVlVkEyal9Wc2w1NjI1c2hRLkFKY2I1RmViQzUw

If you are creating an initial sleep window to build sleep drive and reduce the amount of time you spend awake during the night, it's helpful to figure out your average nightly duration based on how much sleep you've been getting over the past week or two.<br /><br />Related video:<br /><br />Why keeping a sleep diary when you have insomnia is so helpful and rarely increases worry or anxiety: https://www.youtube.com/watch?v=WLKkru0v3lQ<br /><br />You do not need to count only uninterrupted sleep when determining an initial sleep window. So, just figure out how much sleep you get on an average night, add around half-hour to this to allow some time for sleep onset and nighttime wakefulness and you will have an initial sleep window.<br /><br />Related videos:<br /><br />How sleep restriction can improve sleep even when you're only getting a few hours of sleep: https://www.youtube.com/watch?v=k78UM6lHG_A<br /><br />How to implement sleep restriction and create a sleep window when your sleep is very inconsistent: https://www.youtube.com/watch?v=ZKv1Xs0vu5g<br /><br />Alternatively, you can simply determine roughly how much sleep you think you need to feel good during the day (not how much sleep you would like to get — just the minimum amount you feel you need to get you through the day) and create an initial sleep window based on that.<br /><br />(I would suggest not giving yourself an initial sleep window of less than five to five-and-a-half hours since you still want to give yourself the opportunity for a certain amount of sleep.)<br /><br />Finally, remember that your initial sleep window isn't something you'll be observing forever. As your sleep improves, you will be gradually extending the sleep window — so although the short duration of your initial sleep window might be quite shocking, it's not something you'll need to follow for the rest of your life!<br /><br />Related video:<br /><br />How (and when) to change your sleep window when implementing sleep restriction for chronic insomnia: https://www.youtube.com/watch?v=tHlEojy410o<br /><br />You can read more about how to establish a sleep window and why they can be so helpful right here: https://insomniacoach.com/sleep-restriction-therapy/?ref=youtube030420<br /><br />▶ Subscribe to the Insomnia Coach channel (and be sure to click the notification bell afterward so you don't miss any videos): http://www.youtube.com/channel/UCL5LsLUeVA2j_Vsl5625shQ?sub_confirmation=1<br /><br />My name is Martin Reed and I am the founder of Insomnia Coach®. I offer sleep coaching services that give people with insomnia all the skills and support they need to enjoy better sleep for the rest of their lives. I also offer a free two-week sleep training course for people with insomnia at https://insomniacoach.com/sleep-training/?ref=youtube030420<br /><br />You can also find me here:<br /><br />Website: https://insomniacoach.com<br />Twitter: https://twitter.com/insomniacoach<br />Facebook: https://facebook.com/insomniacoach<br />Instagram: https://www.instagram.com/myinsomniacoach/<br /><br />All content found on the Insomnia Coach YouTube channel is provided for informational and educational purposes only. It is not medical advice and is not intended to diagnose, treat, cure, or prevent any disease, disorder, or medical condition. It should never replace any advice given to you by your physician or any other licensed healthcare provider. Insomnia Coach LLC offers coaching services only and does not provide therapy, counseling, medical advice, or medical treatment. All content is provided “as is” and without warranties, either express or implied.<br /><br />#insomnia<br />#sleep

Insomnia Coach 3K views March 5, 2020 1:07 am

If you are creating an initial sleep window to build sleep drive and reduce the amount of time you spend awake during the night, it’s helpful to figure out your average nightly duration based on how much sleep you’ve been getting over the past week or two.

Related video:

How (and when) to change your sleep window when implementing sleep restriction for chronic insomnia: https://www.youtube.com/watch?v=tHlEojy410o

You can read more about how to establish a sleep window and why they can be so helpful right here: https://insomniacoach.com/sleep-restriction-therapy/?ref=youtube030420

▶ Subscribe to the Insomnia Coach channel (and be sure to click the notification bell afterward so you don’t miss any videos): http://www.youtube.com/channel/UCL5LsLUeVA2j_Vsl5625shQ?sub_confirmation=1

My name is Martin Reed and I am the founder of Insomnia Coach®. I offer sleep coaching services that give people with insomnia all the skills and support they need to enjoy better sleep for the rest of their lives. I also offer a free two-week sleep training course for people with insomnia at https://insomniacoach.com/sleep-training/?ref=youtube030420

You can also find me here:

Website: https://insomniacoach.com
Twitter: https://twitter.com/insomniacoach
Facebook: https://facebook.com/insomniacoach
Instagram: https://www.instagram.com/myinsomniacoach/

All content found on the Insomnia Coach YouTube channel is provided for informational and educational purposes only. It is not medical advice and is not intended to diagnose, treat, cure, or prevent any disease, disorder, or medical condition. It should never replace any advice given to you by your physician or any other licensed healthcare provider. Insomnia Coach LLC offers coaching services only and does not provide therapy, counseling, medical advice, or medical treatment. All content is provided “as is” and without warranties, either express or implied.

#insomnia
#sleep