Does sleep restriction really work?

Insomnia Forum Insomnia Help Does sleep restriction really work?

Want some expert advice to improve your sleep? Get the free insomnia sleep training course!

This topic contains 2 replies, has 2 voices, and was last updated by Dani 2 weeks ago.

Viewing 3 posts - 1 through 3 (of 3 total)
  • Author
  • #59111

    ✘ Not a client

    Hello all,

    I am halfway through Martin’s 14 day free program and today, day 7, he talked about, in addition to getting up at the same time each day (i.e. setting your anchor) thinking about the total amount of time you sleep per night, adding 30 minutes, and then counting backwards and that is what time you go to bed. So for example, if I wake up at 7a and I sleep on average 6 hours per night, I would go to bed at 12:30a, even if I’m sleepy before that. I am having a hard time wrapping my mind around this. Have other people done this and does it work?



    Martin Reed
    ★ Admin

    Hello Dani! Can you tell us a bit more about why you’re having a hard time wrapping your mind around the concept of a sleep window? I’d love to provide more clarity if I can!

    In terms of it “working” I think that depends on your goal. If you implement a sleep window, what would your goal be?

    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.

    ✘ Not a client

    Hi Martin,

    Thank you for your response. First my goal is to sleep for longer stretches more consistently (things have improved with your sleep training) and sleep through the night without waking up. I guess I also just want to be less anxious about my sleep.

    The challenge I have is with the idea of restricting my sleep. For example if I’m sleeping an average of 6.5 hours per night and I want to wake up at 7a I would add 30 minutes and go to bed at 12:00a. This feels so late. And I guess I worry that if I had a hard time falling asleep I’d be getting even less.

    All that being said since following you I have stopped trying to go to bed as early as possible and am pushing my bed time a little later and this has helped. I just don’t want to be up until midnight.

    Thank you,

Viewing 3 posts - 1 through 3 (of 3 total)

Get involved in this discussion! Log in or register now to have your say!

Want help from an expert sleep coach?

My name is Martin Reed and I am the founder of Insomnia Coach®. Enroll in my free sleep training course and get better sleep.

  • * Get one email every day for two weeks.
  • * Follow my advice and your sleep will improve.
  • * Learn the mistakes you’re making that are ruining your sleep.
  • * 97% of subscribers say they would recommend the course to a friend.
  • * Your email address will not be shared or sold. You can unsubscribe at any time.

Learn more about my free sleep training for insomnia or get started right now:

Certified Health Education Specialist logo Certification in Clinical Sleep Health logo ACE-certified Health Coach logo BBB Accredited Business