What to do if you're struggling with the start of your sleep window when doing sleep restriction
Sleep restriction is a very helpful technique for improving sleep when you have chronic insomnia because it helps build sleep drive and it reduces the amount of time you spend awake during the night.
The best way to implement sleep restriction is to allot an amount of time for sleep that is quite close to the amount of sleep you get on a typical night. When you know how much time to allot for sleep you can then give yourself an earliest possible bedtime and a latest possible out of bed time in the morning.
Related video:
How to implement sleep restriction and create a sleep window when your sleep is very inconsistent: https://www.youtube.com/watch?v=ZKv1Xs0vu5g
Although the idea that you now have less time available for sleep can be concerning, I encourage clients to try the technique for a week or two since it virtually guarantees some early wins — the recognition of heightened sleepiness and an easier time falling asleep at the start of the night.
If, however, the idea of a later bedtime worries you, if you find yourself regularly clock watching as the sleep window approaches, or if you experience a setback every time you try to extend the sleep window, you might find it helpful to give yourself the opportunity for sleep during your buffer zone.
Related videos:
The best things to do at night to help you sleep when you have chronic insomnia: https://www.youtube.com/watch?v=T6-zhzHdnSk
How to improve sleep when you don’t feel sleepy and don’t know how to get sleepy: https://www.youtube.com/watch?v=TaFD4ivgLKw
How (and when) to change your sleep window when implementing sleep restriction for chronic insomnia: https://www.youtube.com/watch?v=tHlEojy410o
By observing a buffer zone each night, you are engaging in relaxing and enjoyable activities that will help you unwind and recognize sleepiness cues. So, if the idea of a specific earliest possible bedtime is unappealing or unhelpful for you, start your buffer zone an hour before what would be the start of your sleep window — and make that the last time you check the clock. Then, simply go to bed whenever you feel sleepy or recognize sleepiness cues.
Related video:
How to know if you are fatigued rather than sleepy (and why it matters): https://www.youtube.com/watch?v=zj2ET8LtP7A
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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=youtube021820
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