Why you shouldn't always go to bed at the same time as your bed partner when you have insomnia

YouTube Video VVVMNUxzTFVlVkEyal9Wc2w1NjI1c2hRLjVjQVBaS0FhOC1F

If you are living with chronic insomnia, making sure that you only go to bed when you feel sleepy enough for sleep is a fantastic first step — and part of a core cognitive behavioral therapy for insomnia (CBT-I) technique known as sleep restriction.<br /><br />Related video:<br /><br />Why you should stay out of bed until you feel sleepy even when following a short sleep window: https://www.youtube.com/watch?v=6Av2p-ksNLI<br /><br />For many insomniacs who share a bed, it can be hard to resist going to bed at the same time as your partner — and going to bed and getting out of bed at a different time as your bed partner can make you feel isolated and make it harder to adhere to the technique.<br /><br />In order to share at least part of your bedtime routine with your partner, it can be a good idea to share the same out-of-bed time rather than the sam bedtime. This is something recommended by Michael Schwartz — a sleep expert who was on episode 3 of the Insomnia Coach podcast:<br /><br />https://insomniacoach.com/michael-schwartz-cbti-and-intensive-sleep-retraining-ep3/<br /><br />This way, you only go to bed when you are sleepy enough for sleep (which is likely to be at a different time to your partner) but you get out of bed at the same time come morning time. This way, you observe a morning anchor for your body clock and, if your partner usually gets out of bed before you, you minimize sleep disruption.<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 />So, just as it's possible to implement other CBT-I techniques such as stimulus control when you share a bed, it's also possible to implement sleep restriction when you share a bed — just switch your thinking around and match your final wake time with your partner rather than going to bed at the same time.<br /><br />Related video:<br /><br />How to implement stimulus control when you share your bed or have a family at home: https://www.youtube.com/watch?v=1ewSg1c0kpg<br /><br />Recognizing sleepiness and only going to bed when you feel sleepy enough for sleep really is key to improving your sleep for the long term.<br /><br />Related video: <br /><br />How to know if you are fatigued rather than sleepy (and why it matters): https://www.youtube.com/watch?v=zj2ET8LtP7A<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=youtube090919<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

Insomnia Coach 1.8K views September 9, 2019 10:39 pm

If you are living with chronic insomnia, making sure that you only go to bed when you feel sleepy enough for sleep is a fantastic first step — and part of a core cognitive behavioral therapy for insomnia (CBT-I) technique known as sleep restriction.

Related video:

Why you should stay out of bed until you feel sleepy even when following a short sleep window: https://www.youtube.com/watch?v=6Av2p-ksNLI

For many insomniacs who share a bed, it can be hard to resist going to bed at the same time as your partner — and going to bed and getting out of bed at a different time as your bed partner can make you feel isolated and make it harder to adhere to the technique.

In order to share at least part of your bedtime routine with your partner, it can be a good idea to share the same out-of-bed time rather than the sam bedtime. This is something recommended by Michael Schwartz — a sleep expert who was on episode 3 of the Insomnia Coach podcast:

https://insomniacoach.com/michael-schwartz-cbti-and-intensive-sleep-retraining-ep3/

This way, you only go to bed when you are sleepy enough for sleep (which is likely to be at a different time to your partner) but you get out of bed at the same time come morning time. This way, you observe a morning anchor for your body clock and, if your partner usually gets out of bed before you, you minimize sleep disruption.

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

So, just as it’s possible to implement other CBT-I techniques such as stimulus control when you share a bed, it’s also possible to implement sleep restriction when you share a bed — just switch your thinking around and match your final wake time with your partner rather than going to bed at the same time.

Related video:

How to implement stimulus control when you share your bed or have a family at home: https://www.youtube.com/watch?v=1ewSg1c0kpg

Recognizing sleepiness and only going to bed when you feel sleepy enough for sleep really is key to improving your sleep for the long term.

Related video:

How to know if you are fatigued rather than sleepy (and why it matters): https://www.youtube.com/watch?v=zj2ET8LtP7A

▶ 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=youtube090919

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