Sleep restriction – will it vet better?

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This topic contains 6 replies, has 5 voices, and was last updated by Martin Reed 2 months, 2 weeks ago.

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  • #29310

    ✘ Not a client


    I have participated in a 9 week long cognitive behavioural therapy treatment for sleep problems. The treatment consisted of things like sleep restriction and stimuli control. I have had sleep problems for many years but the last year has been the worse so far.

    I have been able to stop taking sleep medicin but otherwise sleep hasn’t improved to a level which I can feel is tolerable. I sleep very badly about once per week and the rest of the days I sleep around 5 hours per night. I am very worried that this will affect my health very negatively.

    I was wondering if someone has experienced that sleep restriction can take much time and if there is anything I should do to improve it. I am worried that sleep restriction won’t help me, and then I don’t know what to do.

    Any help is much appreciated!



    ✓ Client

    Hi Jonna. Can I ask you a couple of questions? I would appreciate your honesty in answering them. The first is, where did you take your CBT-i course? Online or in person with a trained sleep therapist? The second is, did you follow your Sleep Window religiously? And the third is, did you practice Stimulus Control religiously, such as getting out of bed after 30 minutes if you aren’t asleep, and even if it means getting out of bed 2, 3 or 4 times a night? Thanks you for answering.


    Martin Reed
    ★ Admin

    How are you getting on, Jonna? When does your current sleep window start and end?


    ✘ Not a client

    Hi and thanks for your responses!

    I have been following a treatment online given by a hospital in Sweden. I have followed the treatment quite well. Perhaps not religiously every day though. I find it very hard to stay awake in the evenings . I also find it hard to get up as soon as I awake in the morning.

    What scares me is that this sleep deficiency will cause me health problems. It’s also quite difficult to work in the afternoons as I feel so tired.

    / Jonna


    ✘ Not a client

    Where can I learn about SRT and try it on myself cuz I can’t get that therapy in my country?


    ✓ Client

    Frozensun – you can get information about SRT right here on this website under Resources.


    Martin Reed
    ★ Admin

    Let me reassure you that there is no evidence that chronic insomnia causes any health problem whatsoever, Jonna.

    One of the biggest challenges with CBT-I is that it requires consistent implementation to be effective — and getting out of bed by the same time every day is one of the most important requirements.

    Unfortunately, if you aren’t consistent with implementation, you can’t expect consistent improvements in your sleep.

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