Sleep Restriction for insomniac

Sleep restriction is a component of stimulus control therapy. It aims to match the time spent in bed with actual time spent asleep. It involves maintaining a strict sleep-wake schedule, sleeping only at certain times of the day and for specific amounts of time to induce mild sleep deprivation.

It is achieved by averaging the time in bed that the patient spends only sleeping. Rigid bedtime and rise time are set, and the patient is forced to get up at the rising time even if they feel sleepy. This may help the patient sleep better the next night because of the sleep deprivation from the previous night.

Complete treatment usually lasts up to 3 weeks. At the begining, make oneself sleep for only a minimum amount of time that they are actually capable of on average, and then, if capable (i.e. when sleep efficiency improves), slowly increasing this amount (~15 min) by going to bed earlier as the body attempts to reset its internal sleep clock.

Sleep restriction has been helpful in some cases.

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