[Greenleaf67]

I am wondering how long it will take for my current sleep restriction (through an app called Insomnia Coach) of 5.5 hours to change. I am in my fifth week of using the app and third week of a sleep prescription for 5.5 hours. I am sleepy at times during the day if I am not doing anything physically active (like being up and around, doing chores, exercising). I don’t feel like I’m getting enough rest because of this but the app wants me to keep doing 5.5 hours of in bed time. My average sleep efficiency has changed in the last three weeks, going from 81.3% the first week, to 93.5% the second week and now to 83.3 for this most recent week completed. I know Martin has general guidelines that seem to indicate that if I am feeling sleepy during the day, I could increase my time in bed window by 15 min. and I am wondering if it would make sense to do that. Or is this just to be expected that my sleep efficiency will go up and down and until it becomes more stable and over 85%, I will have to keep doing the 5.5 hours of time in bed? I don’t want to go against the app’s recommended bedtime and I also don’t want to lose all the progress I’ve made by increasing my time in bed window before I’m “ready”. How do you know you are ready?? Any suggestions or experience someone could share might be helpful to me. Thank you!

[Martin Reed]

The short answer is, your sleep window will change whenever you decide to change it 😉

A sleep window can’t really make a certain amount or type of sleep happen. I like to think of the sleep window as a tool that can help you move away from chasing after sleep — because the more we chase after sleep, the more elusive it often becomes.

A sleep window comes with some bonus side-effects, too. It helps ensure we are building sleep drive and the consistent out of bed time helps anchor the body clock. Observing a sleep window also ensures we aren’t spending our lives in bed — we have the opportunity to live life and do stuff that matters.

I usually suggest lengthening the sleep window when you:

1. Find you are regularly filling the majority of your sleep window with sleep (no need to track percentages here — unless you find that really helpful!),
AND/OR
2. Any wakefulness that shows up during your sleep window isn’t creating a struggle

If/when you are ready to lengthen your sleep window you can do that by starting it a bit earlier (15/20/30 minutes) and reflecting on the change after a week or two. You might also consider making the hour before your sleep window begins the last time you check the time and then allow yourself to go to bed whenever you feel sleepy enough for sleep.

Something I’d also add is this:

Chronic, ongoing insomnia is rarely a sleep drive problem alone. That can be one part of it, but there are often more parts to the jigsaw, so to speak!

The big issue is often more related to how our ongoing attempts to fight, avoid, or resist insomnia (and all the thoughts and feelings that can come with it) can provide insomnia with the oxygen it needs to survive.

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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.

[Greenleaf67]

Thank you Martin, for your reply and suggestions. Last night I decided to start going to bed 15 minutes earlier and I slept well, getting 5 hours and 35 minutes of sleep! Yes!!!! And from your suggestions, I believe it makes sense to keep doing this. I am so appreciative of your and other’s help on here, to encourage, educate and bring perspective to our experience with sleep and wakefulness.

[Author]

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