[Glynis]

If I wake before my allotted sleep window is up (3/4 of an hour for example) and I’m feeling sleepy and relaxed, is it OK for me to lie in bed until my sleep window is up?

I’ve noticed that since I started keeping a sleep diary I have been sleeping much much worse and I’m wondering if keeping the diary is actually causing me stress and anxiety. I have to think so much more about how much sleep I’m actually getting and I think it’s affecting me subconsciously.
I have found that taking the advice of turning the clock away from so I can’t see the time is stressful for me. If I wake during the night and can’t see the time, I lie there wondering what the time is – is it 2am or 3am etc., so I now keep the clock so I can see the time and I’m much more relaxed about it.

[Martin Reed]

A sleep diary isn’t intended to make you think more about sleep, but in the short term I can see how that might sometimes be the case! You might find this video helpful, “Why keeping a sleep diary when you have insomnia is so helpful and rarely increases worry or anxiety“.

In my experience, it’s quite rare for people with chronic insomnia to check the time during the night and then feel calm and relaxed after doing so. In fact, you might be the first person to have told me this! If that’s the case, then go ahead and check the time!

By default, I suggest avoiding this because most people find that checking the clock leads to more worry and anxiety as they calculate (and worry about) how much time they have left for sleep — and this makes sleep more difficult.

To answer your question, if you wake and feel calm and relaxed, it’s OK to stay in bed since conditions are right for sleep. If you start to feel worried, anxious, or frustrated, that’s your cue to get out of bed and do anything you find relaxing and enjoyable until you feel calm and relaxed again.

I hope this helps!

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