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Hello,
I am new to CBT-I and currently taking the free courses. I have couple questions hope anyone can answer:
1. regards the sleep window/sleep restriction, currently i only getting average 3-4 hours of sleep for last couple months, can I use the 6 hrs for SR or it would need to be 5.5 hrs? because I want to use the 12-6 SW as it’s better fit for me
2. by reading the daily email from Martin’s free courses, it advises that get up on the same time every day but can go to bed when sleepy, however, when we apply SW/SR, it advised we need to stay awake until SW starts. If i do feel sleep around 11pm but my SW starts at 12am, when can i go to bed? or what should I do? i feel if I hold until the SW starts, it would increase my arousal a bit or not feeling sleepy… or what’s buffer time (i have seen someone mention before)?Many Thanks
Welcome to the forum!
If a sleep window of 12:00 AM to 6:00 AM feels like a good fit for you, go for it!
I often like to think of the start of the sleep window as an earliest possible bedtime but if you are finding it almost impossible to stay awake in the hour before the sleep window begins, feel free to go to bed!
—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.
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