What to do if sleep restriction for insomnia stops working

YouTube Video VVVMNUxzTFVlVkEyal9Wc2w1NjI1c2hRLjRuamlNZXVwbjlF

Sleep restriction is a core component of the most effective long-term treatment for chronic insomnia, cognitive behavioral therapy for insomnia (CBT-I).<br /><br />More on sleep restriction in this video: https://www.youtube.com/watch?v=a3h6L9O7WHA<br /><br />More on CBT-I in these videos:<br /><br />https://www.facebook.com/insomniacoach/videos/550636648792812/<br />https://www.youtube.com/watch?v=EjkXES_oPTg<br /><br />I occasionally speak with people who tell me that sleep restriction was very helpful at first, but as their high levels of sleepiness wore off, they once again started to struggle with sleep.<br /><br />If this sounds familiar, there are a few things to bear in mind:<br /><br />1. The start of your sleep window is always your earliest possible bedtime — so, if you don't feel sleepy when your sleep window begins, don't go to bed until you do feel sleepy. (More on the sleep window in this video: https://www.youtube.com/watch?v=yUO4bmoD5XI)<br /><br />2. To get the best results from sleep restriction it is usually best combined with another core CBT-I technique, stimulus control. This involves getting out of bed when you can't sleep and only returning to bed when you feel sleepy enough for sleep. (More on stimulus control in this video: https://www.youtube.com/watch?v=3ndAEIjZ7IA)<br /><br />Bonus 3 (for those who read the notes!). Make sure you are active every single day — this helps build sleep drive. Prior wakefulness and daytime activity are the only things that lead to sleep. (More on the link between fatigue and inactivity in this video: https://www.youtube.com/watch?v=jvUG_JcKFpM)<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=youtube041919<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 5K views April 20, 2019 12:12 am

Sleep restriction is a core component of the most effective long-term treatment for chronic insomnia, cognitive behavioral therapy for insomnia (CBT-I).

More on sleep restriction in this video: https://www.youtube.com/watch?v=a3h6L9O7WHA

More on CBT-I in these videos:

https://www.facebook.com/insomniacoach/videos/550636648792812/
https://www.youtube.com/watch?v=EjkXES_oPTg

I occasionally speak with people who tell me that sleep restriction was very helpful at first, but as their high levels of sleepiness wore off, they once again started to struggle with sleep.

If this sounds familiar, there are a few things to bear in mind:

1. The start of your sleep window is always your earliest possible bedtime — so, if you don’t feel sleepy when your sleep window begins, don’t go to bed until you do feel sleepy. (More on the sleep window in this video: https://www.youtube.com/watch?v=yUO4bmoD5XI)

2. To get the best results from sleep restriction it is usually best combined with another core CBT-I technique, stimulus control. This involves getting out of bed when you can’t sleep and only returning to bed when you feel sleepy enough for sleep. (More on stimulus control in this video: https://www.youtube.com/watch?v=3ndAEIjZ7IA)

Bonus 3 (for those who read the notes!). Make sure you are active every single day — this helps build sleep drive. Prior wakefulness and daytime activity are the only things that lead to sleep. (More on the link between fatigue and inactivity in this video: https://www.youtube.com/watch?v=jvUG_JcKFpM)

▶ 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=youtube041919

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