If you want to get rid of chronic insomnia it's vital that you get out of bed at a consistent time

YouTube Video VVVMNUxzTFVlVkEyal9Wc2w1NjI1c2hRLmJieWxZMXNWSWxV

Most people with chronic insomnia spend too much time in bed. This reduces sleep drive, disrupts the circadian rhythm, increases arousal, and makes sleep more difficult.<br /><br />Sleep restriction is a core component of cognitive behavioral therapy for insomnia (CBT-I) — the best long-term treatment for chronic insomnia. Sleep restriction involves allotting an amount of time for sleep that is similar to the amount of time you actually spend asleep.<br /><br />This increases sleep drive (making sleep more likely) and helps you relearn to associate the bed with sleep rather than wakefulness. Following sleep restriction can be challenging in the short-term because it usually involves going to bed later and/or getting out of bed earlier than you are used to. <br /><br />If you are asleep, then surely you should stay in bed even after your sleep window ends in order to catch up on sleep? Unfortunately, this is not a good idea — because it reduces sleep drive (making it harder to sleep the following night) and it disrupts the circadian rhythm — and this makes sleep more difficult, too.<br /><br />In order to make long-term improvements to your sleep, some short-term sacrifice is needed. It is essential to always be out of bed by the same time every single day when you are following a sleep window and implementing sleep restriction. If you are not consistent, the technique will not work.<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=youtube031919<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

Insomnia Coach 2.8K views March 19, 2019 7:00 am

Most people with chronic insomnia spend too much time in bed. This reduces sleep drive, disrupts the circadian rhythm, increases arousal, and makes sleep more difficult.

Sleep restriction is a core component of cognitive behavioral therapy for insomnia (CBT-I) — the best long-term treatment for chronic insomnia. Sleep restriction involves allotting an amount of time for sleep that is similar to the amount of time you actually spend asleep.

This increases sleep drive (making sleep more likely) and helps you relearn to associate the bed with sleep rather than wakefulness. Following sleep restriction can be challenging in the short-term because it usually involves going to bed later and/or getting out of bed earlier than you are used to.

If you are asleep, then surely you should stay in bed even after your sleep window ends in order to catch up on sleep? Unfortunately, this is not a good idea — because it reduces sleep drive (making it harder to sleep the following night) and it disrupts the circadian rhythm — and this makes sleep more difficult, too.

In order to make long-term improvements to your sleep, some short-term sacrifice is needed. It is essential to always be out of bed by the same time every single day when you are following a sleep window and implementing sleep restriction. If you are not consistent, the technique will not work.

▶ Subscribe to the Insomnia Coach channel: 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=youtube031919

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