When implementing sleep restriction for insomnia, it's OK to go to bed after the sleep window begins

When you are observing a regular and appropriate sleep window to help improve your sleep, it's important to remember that the start of your sleep window is your earliest possible bedtime and the end of your sleep window is your latest possible out of bed time.

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In other words, it's important to avoid going to bed before the sleep window begins — but it's OK to go to bed after the sleep window begins. So, if your sleep window begins and you don't feel sleepy enough for sleep, it's often a good idea to wait until you do feel sleepy before going to bed.

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However, regardless of how well (or how poorly) you sleep, it's important not to sleep beyond the end of your sleep window. If you are wide awake and alert and your sleep window is almost over, it's OK to get out of bed to start your day. If you need to get out of bed early one morning for a work or social obligation then that's OK, too.

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Ultimately, when we allot less time for sleep we build sleep drive — and this will help us sleep the following night. It's when we allot too much time for sleep (by going to bed before the start of the sleep window or staying in bed beyond the end of the sleep window) that we make sleep more difficult.

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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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