How sleep restriction can improve sleep even when you're only getting a few hours of sleep

The idea of allotting less time for sleep and spending less time in bed when you are desperate for more sleep seems completely counter-intuitive. However, if you are struggling with chronic insomnia, restricting the amount of time you spend in bed can be very helpful in a number of ways.

First, by observing a regular and appropriate sleep window, you will be allowing enough time for sleep drive to build during the day — and this can help you fall asleep.

Sleep restriction helps generate short-term sleepiness, which helps you recognize the difference between fatigue and sleepiness (and perhaps rediscover the sensation of sleepiness) — and this can be very valuable.

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Allotting less time for sleep also means you'll spend less time awake in bed during the night, tossing and turning, trying to sleep. The more time you spend in bed awake, rather than asleep, the more you reinforce the idea that the bed is a place for wakefulness and worry rather than sleep and relaxation.

Increasing the amount of time you spend in bed asleep rather than awake is how you ultimately reduce the power of sleep-related worry and anxiety, and make the bed a strong long-term trigger for sleep.

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My name is Martin Reed and I am the founder of Insomnia Coach®. I offer sleep coaching services that give people with insomnia all the skills and support they need to enjoy better sleep for the rest of their lives. I also offer a free two-week sleep training course for people with insomnia at https://insomniacoach.com/sleep-train...

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All content found on the Insomnia Coach YouTube channel is for informational and educational purposes only. It is not medical advice or medical treatment 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 other licensed healthcare provider. All content is provided as is, and without warranties.

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