Why you should stay out of bed until you feel sleepy even when following a short sleep window

YouTube Video VVVMNUxzTFVlVkEyal9Wc2w1NjI1c2hRLjZBdjJwLWtzTkxJ

If you are implementing the most effective treatment for chronic insomnia, cognitive behavioral therapy for insomnia (CBT-I), you will be following a sleep window based on your current average nightly sleep duration.<br /><br />This will usually mean allotting less time for sleep than you are used to since the goal is to build sleep drive (more on that in this video: https://www.youtube.com/watch?v=6HkN-f2ZOAE), help you recognize sleepiness (rather than fatigue), and help you generate more consolidated sleep.<br /><br />When following a sleep window for insomnia (more on this here: https://www.youtube.com/watch?v=yUO4bmoD5XI) it's important not to go to bed before the sleep window and to only go to bed when you feel sleepy enough for sleep. <br /><br />It's a common concern that waiting until you are sleepy will lead to even less available time for sleep and that this, somehow, means you aren't taking full advantage of the sleep window.<br /><br />In fact, the opposite is true. By not going to bed until you feel sleepy enough for sleep, you are going to find it easier to fall asleep and you will be more likely to obtain higher quality and more consolidated sleep (which has far more influence over how we feel during the day than sleep duration alone).<br /><br />With consistent implementation your sleep will become more predictable and consistent, meaning that — over time — you will likely start to feel sleepy as your sleep window approaches, and you will be more likely to start awakening naturally by the end of your sleep window, too.<br /><br />Related videos: <br /><br />How can sleep restriction improve sleep? https://www.youtube.com/watch?v=a3h6L9O7WHA<br /><br />The importance of staying awake until the start of your sleep window: https://www.youtube.com/watch?v=Y8pzGoRQcF0 <br /><br />If you want to get rid of chronic insomnia it's vital that you get out of bed at a consistent time: https://www.youtube.com/watch?v=bbylY1sVIlU<br /><br />▶ Subscribe to the Insomnia Coach channel: 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=youtube050819<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 1.2K views May 8, 2019 9:51 pm

If you are implementing the most effective treatment for chronic insomnia, cognitive behavioral therapy for insomnia (CBT-I), you will be following a sleep window based on your current average nightly sleep duration.

This will usually mean allotting less time for sleep than you are used to since the goal is to build sleep drive (more on that in this video: https://www.youtube.com/watch?v=6HkN-f2ZOAE), help you recognize sleepiness (rather than fatigue), and help you generate more consolidated sleep.

When following a sleep window for insomnia (more on this here: https://www.youtube.com/watch?v=yUO4bmoD5XI) it’s important not to go to bed before the sleep window and to only go to bed when you feel sleepy enough for sleep.

It’s a common concern that waiting until you are sleepy will lead to even less available time for sleep and that this, somehow, means you aren’t taking full advantage of the sleep window.

In fact, the opposite is true. By not going to bed until you feel sleepy enough for sleep, you are going to find it easier to fall asleep and you will be more likely to obtain higher quality and more consolidated sleep (which has far more influence over how we feel during the day than sleep duration alone).

With consistent implementation your sleep will become more predictable and consistent, meaning that — over time — you will likely start to feel sleepy as your sleep window approaches, and you will be more likely to start awakening naturally by the end of your sleep window, too.