[kash]

I am really struggling with sleep restriction, I have been trying to implement it over the course of two years and always end up failing and losing hope. I recently started again last week , and this morning my alarm went off but I turned it off and went back to bed. I have a very all-or-nothing mindset, and when I mess up one day I feel hopeless and feel like all my efforts in the previous week was useless. Any advice or guidance on how I can stick with sleep restriction, but also to stay motivated and not give up will be extremely appreciated!

[Martin Reed]

First, it’s important to recognize that sleep restriction can be hard! So, don’t be tough on yourself — give yourself credit every time you are able to stay up until the start of your sleep window and every time you get out of bed by the end of your sleep window.

It can be helpful to ask yourself whether staying in bed after your alarm goes off is helping you improve your sleep for the long term. I suspect you will be able to recognize that the answer is ‘no’ — since you are still living with sleep issues.

So, ultimately, I think it’s a case of forcing yourself to be disciplined — to recognize that there will be some short-term pain to get those long-term gains that you’re looking for.

If you are finding it hard to get out of bed when your sleep window ends, here are some strategies you can try:

1. Set an alarm clock and keep it on the other side of the room so you have to get out of bed to switch it off.
2. Make plans with friends or family to meet at a certain time in the morning.
3. Put your feet on the floor as soon as your alarm goes off, while the rest of your body remains lying in bed — this is an uncomfortable position that might make it easier for you to motivate yourself to get out of bed!

Here’s a short video about this that you might find helpful: How to get out of bed at the same time every morning when living with chronic insomnia.

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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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