Sleep restriction

Insomnia Forum Insomnia Help Sleep restriction

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

This topic contains 6 replies, has 3 voices, and was last updated by California dreaming 12 hours, 15 minutes ago.

Viewing 7 posts - 1 through 7 (of 7 total)
  • Author
  • #33550

    California dreaming
    ✘ Not a client

    I have had insomnia for 30 years. I have relied on sleeping pills for much of that time. I have also
    done CBT and sleep restriction a couple of times. I am trying it again, and am looking for support and suggestions.


    ✓ Client

    Check out Guy Meadow’s book, The Sleep Book, which is based on ACT. There’s a thread on this forum for people using ACT and another thread for people doing sleep restriction (SR). They are two different approaches to healing insomnia. I used both methods, but ultimately ACT helped me recover more completely.


    Martin Reed
    ★ Admin

    Welcome to the forum! Ultimately, for sleep restriction to be successful, you need to be committed and consistent!

    How are you getting on since you posted? What is your current sleep window, and what is your current average nightly sleep duration?


    California dreaming
    ✘ Not a client

    I discovered a week ago that I have been making a big mistake, which is using sleeping pills contingently. As a result, I have been sleeping erratically, though sticking to my sleep window pretty consistently. When I discovered my error, I essentially started over without any sleeping pills. Since then, I have been sleeping 5:45 to 5:50 minutes on a 6 hour sleep window, from 10:45pm to 4:45am. Then, two days ago, after three nights of solid sleep, I suddenly got only 3 hours sleep. I went to sleep at 4 am for the first time that night, and allowed myself to sleep for three hours, until 7 am, rather than getting up at 4:45 am. The last two nights, I have gone back to the 6 hour sleep window, I am very tired during the day, and have a hard time staying awake until my sleep window starts. I am optimistic, mostly because I recognize that consolidated sleep is so much better than sleep with sleeping pills. Since I have had insomnia for so long, I am going to adjust my sleep window by 5 minutes every 5 days if I am achieving sleep efficiency of 85% or better, rather than adjusting by 15 minutes every 7 days. I took Martin’s free online course abut a month ago, and found it extremely useful, giving me tips I have never had before.


    California dreaming
    ✘ Not a client

    I am replying to my own post. I am happy to report that tightening my sleep window is working. For the last two weeks, my sleep has continued to consolidate. I am allowing myself an additional 5 minutes after 5 days of sleep efficiency of 85% or better. I am now sleeping a solid 6 hours, with only one bad night about a week ago. And I feel fine all day, but I still get quite tired and sleepy at night. I need just a bit more sleep to feel refreshed. I will keep at it until I get there. This is 15 minutes more sleep, and even sounder sleep than I was getting two weeks ago. I am so grateful to Martin’s 10-week course. If you haven’t taken it, please do yourself a great favor and sign up today! Martin’s course is the best thing I have found in 30 years of looking!


    Martin Reed
    ★ Admin

    This is great to hear — and the real benefit this time around is that you know all those improvements you are enjoying, and all that sleep you are getting, is being 100% generated by you and you alone. This should fill you with confidence and encourage you to remain committed and keep looking forward! You’ve got this!


    California dreaming
    ✘ Not a client

    It has been 38 days since I had a sleeping pill. During that time, I have moved my sleep window up to 6 hour and 35 minutes. I had three bad nights (less than 5 hours sleep) in the first 11 days. In the last 27 days I have had 2 bad nights. My sleep window is up to 6 hours and 30 minutes, and I am sleeping between 6 hours and 6 hours and 20 minutes every night. I feel better about sleep than I have in over 30 years. I am confident that I am well on the way to full recovery. Thanks, Martin, for providing the boost I needed to keep at sleep restriction, and finally to stop fooling myself about whether or not I was complying with the instructions.

Viewing 7 posts - 1 through 7 (of 7 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 American Academy Sleep Medicine membership badge