Why an inconsistent out of bed time can perpetuate insomnia even when you have a strong sleep drive

YouTube Video VVVMNUxzTFVlVkEyal9Wc2w1NjI1c2hRLm16bTk5cDNqcjhj

If you have chronic insomnia and want to improve your sleep for the long-term, making sure you are allotting an appropriate amount of time for sleep is a great first step. <br /><br />That's because most people with insomnia spend too much time in bed in an attempt to get more sleep. Unfortunately, this strategy typically leads only to more time awake, and this perpetuates insomnia and makes it harder for sleep to improve.<br /><br />To help keep you on track and ensure that you are allotting an appropriate amount of time for sleep, it's important to observe a consistent sleep window. Your sleep window gives you an earliest possible bedtime and a latest possible out of bed time, and its length should be quite close to your average nightly sleep duration.<br /><br />Related videos: <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 />When implementing sleep restriction for insomnia, it's OK to go to bed after the sleep window begins: https://www.youtube.com/watch?v=voxKYY7KaT4<br /><br />If you want to improve your sleep, it's important that you are always out of bed by the end of your sleep window every single day — this includes weekends and after really hard nights.<br /><br />Getting out of bed at a consistent time not only helps ensure that there's enough time for sleep drive to build during the day to help you sleep at night, but it also helps regulate your body clock.<br /><br />Related video:<br /><br />If you have insomnia, you don't need to be active or outside as soon as your sleep window ends: https://www.youtube.com/watch?v=Efc4YLPldaM<br /><br />A consistent out of bed time gives the body clock a strong morning anchor. This helps ensure that your body clock is sending wake signals during the day when you need to be awake, is allowing sleep signals to take over when you want to go to sleep at night, and isn't sending alerting signals through the body before you want to be waking up in the morning.<br /><br />In other words, a consistent out of bed time isn't important only from the viewpoint of building sleep drive. It's also important for the body clock. Although sleeping in can feel good at the time, it can disrupt sleep on subsequent nights. <br /><br />If you want to enjoy consistently good sleep, you need to observe a consistent out of bed time.<br /><br />Related video:<br /><br />How to get out of bed at the same time every morning when living with chronic insomnia: https://www.youtube.com/watch?v=f1DPuRScZfg<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=youtube012220<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 for informational and educational purposes only. It is not medical advice or medical treatment 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 other licensed healthcare provider. All content is provided as is, and without warranties.<br /><br />#insomnia<br />#sleep

Why an inconsistent out of bed time can perpetuate insomnia even when you have a strong sleep drive

Insomnia Coach 2.6K views January 22, 2020 11:12 pm

If you have chronic insomnia and want to improve your sleep for the long-term, making sure you are allotting an appropriate amount of time for sleep is a great first step.

That’s because most people with insomnia spend too much time in bed in an attempt to get more sleep. Unfortunately, this strategy typically leads only to more time awake, and this perpetuates insomnia and makes it harder for sleep to improve.

To help keep you on track and ensure that you are allotting an appropriate amount of time for sleep, it’s important to observe a consistent sleep window. Your sleep window gives you an earliest possible bedtime and a latest possible out of bed time, and its length should be quite close to your average nightly sleep duration.

Related videos:

How to implement sleep restriction and create a sleep window when your sleep is very inconsistent: https://www.youtube.com/watch?v=ZKv1Xs0vu5g

When implementing sleep restriction for insomnia, it’s OK to go to bed after the sleep window begins: https://www.youtube.com/watch?v=voxKYY7KaT4

If you want to improve your sleep, it’s important that you are always out of bed by the end of your sleep window every single day — this includes weekends and after really hard nights.

Getting out of bed at a consistent time not only helps ensure that there’s enough time for sleep drive to build during the day to help you sleep at night, but it also helps regulate your body clock.

Related video:

If you have insomnia, you don’t need to be active or outside as soon as your sleep window ends: https://www.youtube.com/watch?v=Efc4YLPldaM

A consistent out of bed time gives the body clock a strong morning anchor. This helps ensure that your body clock is sending wake signals during the day when you need to be awake, is allowing sleep signals to take over when you want to go to sleep at night, and isn’t sending alerting signals through the body before you want to be waking up in the morning.

In other words, a consistent out of bed time isn’t important only from the viewpoint of building sleep drive. It’s also important for the body clock. Although sleeping in can feel good at the time, it can disrupt sleep on subsequent nights.

If you want to enjoy consistently good sleep, you need to observe a consistent out of bed time.

Related video:

How to get out of bed at the same time every morning when living with chronic insomnia: https://www.youtube.com/watch?v=f1DPuRScZfg

▶ 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=youtube012220

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 for informational and educational purposes only. It is not medical advice or medical treatment 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 other licensed healthcare provider. All content is provided as is, and without warranties.

#insomnia
#sleep