How to make the sleep window more effective if you’re a strong night owl or a strong morning lark

YouTube Video VVVMNUxzTFVlVkEyal9Wc2w1NjI1c2hRLktzcEotYjNtUC1v

If you're implementing sleep restriction (a key component of cognitive behavioral therapy for insomnia — the most effective long-term treatment for chronic insomnia) you will be creating and following a sleep window.<br /><br />The sleep window is typically determined by adding half-an-hour or so to your current average nightly sleep duration taken over one or two weeks. When you have the duration of your sleep window, it's normal practice to figure out when you need to be out of bed in the morning (and use that time as the end of your sleep window) then count back the duration of your sleep window to reach the start of your sleep window.<br /><br />When you have the start and end of your sleep window, you then avoid going to bed until your sleep window begins (this is your earliest possible bedtime) and you make sure you are always out of bed by the end of your sleep window, regardless of how well or how poorly you sleep.<br /><br />Related videos:<br /><br />The importance of staying awake until the start of your sleep window: https://www.youtube.com/watch?v=Y8pzGoRQcF0<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 />What to do if sleep restriction for insomnia stops working: https://www.youtube.com/watch?v=4njiMeupn9E<br /><br />Although this standard formulation technique works well for most people, if you are a strong night owl (you are naturally inclined to go to bed later at night and wake later in the morning) or a strong morning lark (you usually feel sleepy early in the evening and wake early in the morning) then it can be helpful to consider this and work with your body when creating the sleep window.<br /><br />So, if you are a strong night owl, it can be helpful (if possible) to start the sleep window at a time when you normally feel sleepy. So, you'll likely have a sleep window that starts relatively late at night and ends relatively late in the morning.<br /><br />If you are a strong morning lark, you will likely find it helpful to start the sleep window earlier in the evening (when you normally feel sleepy) and end the sleep window relatively early in the morning.<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=youtube062719<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 />#sleeprestriction<br />#sleep

How to make the sleep window more effective if you're a strong night owl or a strong morning lark

Insomnia Coach 1.4K views June 27, 2019 10:08 pm

If you’re implementing sleep restriction (a key component of cognitive behavioral therapy for insomnia — the most effective long-term treatment for chronic insomnia) you will be creating and following a sleep window.

The sleep window is typically determined by adding half-an-hour or so to your current average nightly sleep duration taken over one or two weeks. When you have the duration of your sleep window, it’s normal practice to figure out when you need to be out of bed in the morning (and use that time as the end of your sleep window) then count back the duration of your sleep window to reach the start of your sleep window.

When you have the start and end of your sleep window, you then avoid going to bed until your sleep window begins (this is your earliest possible bedtime) and you make sure you are always out of bed by the end of your sleep window, regardless of how well or how poorly you sleep.

Related videos:

The importance of staying awake until the start of your sleep window: https://www.youtube.com/watch?v=Y8pzGoRQcF0

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

What to do if sleep restriction for insomnia stops working: https://www.youtube.com/watch?v=4njiMeupn9E

Although this standard formulation technique works well for most people, if you are a strong night owl (you are naturally inclined to go to bed later at night and wake later in the morning) or a strong morning lark (you usually feel sleepy early in the evening and wake early in the morning) then it can be helpful to consider this and work with your body when creating the sleep window.

So, if you are a strong night owl, it can be helpful (if possible) to start the sleep window at a time when you normally feel sleepy. So, you’ll likely have a sleep window that starts relatively late at night and ends relatively late in the morning.

If you are a strong morning lark, you will likely find it helpful to start the sleep window earlier in the evening (when you normally feel sleepy) and end the sleep window relatively early in the morning.

▶ 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=youtube062719

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
#sleeprestriction
#sleep