If you have insomnia, it's not always a good idea to go to bed at the same time every single night
One of the most common pieces of advice given to people with insomnia is this: “Go to bed and get out of bed at the same time every day”. Unfortunately, there are a few problems with this.
First of all, following a regular sleep schedule isn’t going to improve your sleep if you are allotting too much time for sleep each night. So, it’s important to make sure you are observing an appropriate sleep window and that you don’t go to bed before the start of your sleep window:
Related videos:
How to create a sleep window for insomnia: https://www.youtube.com/watch?v=yUO4bmoD5XI
The importance of staying awake until the start of your sleep window: https://www.youtube.com/watch?v=Y8pzGoRQcF0
Secondly, the clock doesn’t know when you are sleepy enough for sleep — so you should only go to bed when you feel sleepy enough for sleep. Going to bed before you are sleepy enough for sleep will make it more difficult for you to fall asleep and will likely lead to worry and frustration — and this makes sleep more difficult.
Related videos:
Big day tomorrow? Don’t go to bed early (sorry mom, you were wrong on this one)! https://www.youtube.com/watch?v=ZAwl-fF4R6Y
The difference between fatigue, tiredness, and sleepiness: https://www.youtube.com/watch?v=_KwrOcyUBt0
With all this being said, there is some good advice here — it’s important to always get out of bed by the same time every day to help anchor your body clock and allow enough sleep drive to build during the day to help you sleep at night.
Related videos:
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
What does sleep quality have to do with a balloon? (Hint: You want to build sleep drive!): https://www.youtube.com/watch?v=6HkN-f2ZOAE
In conclusion, then, if you have insomnia you should:
1. Observe a regular (and appropriate) sleep window
2. Avoid going to bed before the start of your sleep window
3. Only go to bed when you feel sleepy enough for sleep
4. Always get out of bed by the same time every day
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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=youtube052919
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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.
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