[Sleephead]

My biggest sleep challenge is having a restorative rest consistently. I generally sleep well every other night. I am currently utilizing a 6 hour sleep window. I go to bed at 11:30 PM and wake at 5:30 AM. I have been restricting my sleep for hmm 10 days. I started at 11PM ( this was hard) and would wake up at 6:30 AM. I have adjusted the window accordingly once gaining confidence to do so. Six days ago I started a sleep diary ( very useful). I fought this exercise thinking why did I need it because my pattern is sleeping well every other night. Yesterday I found myself going back to it to view something and thought, oh this is great to have recorded!!!

I do not take sleep medications. I have however ‘tried’ many things. I remain very hopeful with CBT-I.

[Scott]

Hey @Sleephead!

It appears like your efforts in implementing the evidence-based techniques are having some success! You mentioned you began your sleep window from 11 – 6:30 but you reduced it to a 6 hour window after 10 days, is that correct? Was the change based on your sleep efficiency calculation or something else? It’s recommended to add 15 minutes to your sleep window only after consistently achieving 85% or greater sleep efficiency (how much time you’re actually sleeping vs being in bed) and keeping a sleep diary, like you’re doing, is a great tool for calculating this percentage. It really sounds like you’re heading in the right direction and Martin has a great article on sleep restriction/sleep efficiency if you need additional information, located here: https://insomniacoach.com/sleep-restriction-therapy/

Scott J

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If you are ready to stop struggling with insomnia you can enroll in the online insomnia coaching course right now! If you would prefer ongoing phone or video coaching calls as part of a powerful three month program that will help you reclaim your life from insomnia, consider applying for the Insomnia Mastery program.

The content of this post is provided for informational and educational purposes only. It is not medical advice 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 any other licensed healthcare provider. Insomnia Coach LLC offers coaching services only and does not provide therapy, counseling, medical advice, or medical treatment. All content is provided “as is” and without warranties, either express or implied.

[Sleephead]

Yes, it is correct. I initially set my sleep window to be 11-6:30 and after 10 days I tightened it up to 11:30-5:30. I decreased my sleep window for a couple reasons. First setting did not seem I was really restricting it sufficiently (7.5 hrs). By modifying it to 11:30-5:30 ultimately restricted sleep further and now my wake is more aligned with a time I will need to wake up for work. I tend to sleep efficiently within my sleep window but the quality of my sleep is what I am trying to improve. I want to wake up feeling refreshed and restored.

My plan is to modify my sleep window to 11:30-5:45 in another week providing my sleep continues to fill my sleep window. I need to adjust my wake up time further in order to get up for a new job beginning mid Jan.

Thank you for replying.

[Scott]

@Sleephead – it certainly sounds like you’re implementing the sleep restriction well. Remember, it can take some time for our body to adjust to a new sleep schedule but remain consistent and I believe you’ll continue to see benefits. Even you said that you’re sleeping efficiently during the sleep restricted window so that’s proof that you can sleep – keep the momentum going!

Scott J

—

If you are ready to stop struggling with insomnia you can enroll in the online insomnia coaching course right now! If you would prefer ongoing phone or video coaching calls as part of a powerful three month program that will help you reclaim your life from insomnia, consider applying for the Insomnia Mastery program.

The content of this post is provided for informational and educational purposes only. It is not medical advice 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 any other licensed healthcare provider. Insomnia Coach LLC offers coaching services only and does not provide therapy, counseling, medical advice, or medical treatment. All content is provided “as is” and without warranties, either express or implied.

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