[Sudu]

I’ve been trying sleep restriction now for a couple of weeks and it has helped. The amount of hours I’m staying in bed as part of this is fine I do get sleep but I don’t feel all that rested, feel like I could do with more sleep at night- my question is once the amount of time in bed is just mostly sleep with little effort to get back to sleep (I usually wake in middle of night, don’t really have a problem going to sleep) does one start to go bed earlier and earlier or do you just always stay with the same schedule??
Rookie insomnia improver here.

[Greenleaf67]

I’d like to know this as well. I have the most trouble initially falling asleep but do wake during the night as well. I am just heading into my second week of sleep prescription and hoping I will not always feel this tired.

[Martin Reed]

Welcome, Sudu — and thanks for the great question!

I would suggest reflecting on the sleep window every week or two. If you find that you are regularly filling it with sleep or any wakefulness during the sleep window is restful wakefulness rather than a struggle and a battle, then you might start your sleep window 15-30 minutes earlier and reflect again in a week or two.

I hope this helps — there’s also more information on the sleep restriction resource page.

—

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]

Thanks Martin. I am appreciating your emails with so much good information,education and guidance for restructuring my thinking around sleep and insomnia.

[Sudu]

Thanks for response.
Things have gotten a bit more challenging since I posted that original message. I have an almost ten month old who had been sleeping through the night mostly but has been waking for the last few nights. Is there any point in trying sleep restriction when I will be woken up like this during the night?

[Chee2308]

Hi @sudu

You are absolutely right to question whether doing something is necessary for sleep. Because it will be discovered in the end, it is really not. Sleep is natural and effortless just like eating and breathing.

If you think your sleep is fine, then there’s no need to self-impose a set of sleep rules that you must follow. Because whatever you do or don’t, you will still sleep when your body wants it and won’t when it doesn’t.

Congratulations on being a parent and best wishes to you and your new born.

[Author]

Posts