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On my second day of sleep restriction, I feel as if I’m going through the worst possible jet lag. Is this to be expected? Don’t know if I can face a whole week of this…
Hello @fontanias, welcome to the forum!
Adjusting to a new sleep schedule using sleep restriction can take time but consistently following your new schedule should lead to improved sleep. I recall implementing sleep restriction when I experienced insomnia and it was a challenging technique to adapt. For me, I began to notice a positive difference in my sleep around day 7, although results will vary from person-to-person. Sleep restriction isn’t supposed to “restrict” sleep since it’s calculated by your average daily hours of sleep plus 30 minutes. How many hours is your sleep restriction window and does it accommodate for your average + 30 mins?
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.
Thank you, Scott. I’m afraid I already gave up. My allotted time was 5 1/2 hours, which would have been fine, or at least tolerable, had I only slept. As it was, I just felt terrible, and the temptation to sleep in became too strong. My next strategy will be not to go to bed until sleepiness sets in, another rule I never really kept….
It might take a few tries before you are able to follow-through with sleep restriction — the only way you can fail is if you give up entirely! Just as it might take a smoker many attempts to quit, with determination, success is always possible!
Some people find it helpful to take a “set it and forget it” approach by creating a sleep window and telling themselves they’ll stick to it for a week (or maybe two weeks) no matter what, and then evaluate how to proceed from that point onwards.
I hope this helps!
—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.
Thank you, Martin. So many bad habits to break. For the last few days I’ve been more disciplined, and yet, at the same time, more relaxed. What you wrote about not giving up made so much sense. Already I’m sleeping through the nights. Energy level is up!
Outstanding news, @fontanias! I’m glad to see you’re having some success.
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.
This is great to hear — you’ve got this, @fontanias!
—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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