[elcid]

Everything I’ve read states that you must get out of bed when you can’t sleep. This advice seems universal among almost all books and sites I have interacted with. However, my condo is almost set up like a bachelor suite. I have a huge master bedroom which is the size of two normal bedrooms. I’ve set up a second bed in the bedroom. My wife and I love lying in there and watching TV. Thus, I spend too much time in the main bed. My question is, can I rearrange the smaller extra bed to become our TV watching bed and move the sleeping bed 20 feet away, but still in the same room? Would that arrangement satisfy the stimulus-response recommendation of getting out of bed when you can’t sleep? If I can’t sleep, I could just go over to the TV bed and read there or do something relaxing. Or, does the stimulus response require me to leave the bedroom altogether?

[Martin Reed]

I think that would be a good compromise as long as you ensure that you do not fall asleep in the ‘TV watching bed’. You want to create a strong association between your ‘sleeping bed’ and sleep — so by reserving a separate bed for sleep only (and getting out of your sleeping bed when you can’t sleep), you will be largely fulfilling the intended requirements of stimulus control.

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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.

[Chris]

Hello Elcid,

my name is Chris. Thanks.

I have read and appreciate your writing ability expressing

your topics. I have just read about Sasha Stephens and

Sleep restriction therapy.  The book sounds very interesting.

I have tried reading of late, my eyes have easier time with

this screen than paper I guess.

You are the 1st person to describe a similar sleeping arrangement.

I have epilepsy and going outside is often too bright so I spend to much time

in the same room as the bed. I do not use it at all, I have a couch that I use

after my initial sleeping effort. But I was curious, and I don’t sleep or nap

on the couch I have.  I do not think I have a stimulus issue but sometimes

at bedtime I don’t feel like sleeping, just exhausted. I am working on 5

consecutive nights of sleep. Positive post are encouraging, but reading

negative, or less positive make me realize I am not the only one.

Concerning SRT: Start at 10:30pm awake at 12:30am.(sleep!) Then

next attempt up till 4-5am. (no sleep). SO I spend 6 in and 2 w/sleep.

SO I should adjust my starting time to 2:30am?  I can see why the

“Clients” dread this. Initially I told Martin this would not be an issue.

I am 53 without a job an very little worries. I just don’t feel like

staying up that late. Considering how many things we should not

be doing before bed, ie. T.V., computer, stimulating things! It

sounds a bit much, but as I keep hearing I don’t have much to loose.

Time to stop!

Thanks Elcid

 

long until starting day 4-5am.

[Martin Reed]

Hi Chris — just thought I’d chime in here. If you average nightly sleep duration (averaged out over a week) is less than five hours, then you shouldn’t really be allotting more than around five-and-a-half hours for sleep. You should also be combining sleep restriction with stimulus control so you aren’t spending too much time in bed simply lying awake.

Remember that restricting the amount of time you allot for sleep is only temporary, and should be increased as your sleep improves over time.

Since you have epilepsy, you should only observe sleep restriction and stimulus control techniques with the approval of your doctor.

—

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.

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