It requires a high level of commitment from the person doing it, but restricting sleep is very effective and can be very successful in helping to realign and restore a good night’s sleep. It requires a high level of commitment from the person doing it, but restricting sleep is very effective and can be very successful in helping to realign and restore a good night’s sleep. To start, your coach will recommend that you limit your time in bed each night to match your average total sleep time. Subsequent steps consist of gradually increasing the time spent in bed.
It improves your sleep efficiency by limiting the amount of time you allow yourself to sleep in bed. You’d probably be pretty tired and would spend that time sleeping deeply.
What is sleep restriction in CBT?
A person with sleep disorders can try various techniques to encourage the onset of sleep and improve its quality and duration. In addition, people who have undergone sleep restriction therapy report improved mood, reduced daytime fatigue, fewer sleep worries, and a lower tendency to nap compared to untreated patients. However, practitioners advise people not to limit their time in bed to less than 5 hours regardless of their average sleep time. Cognitive-behavioral therapy for sleep disorders is a structured program that helps you identify thoughts and behaviors that cause or worsen sleep problems and replace them with habits that promote healthy sleep.
Regardless of how bad you think your individual circumstances may be, if you suffer from sleep disorders, it is very likely that sleep restriction therapy as part of a CBTI regimen will help you. This treatment plan includes steps such as identifying and replacing negative thoughts about sleep and reshaping how you feel and behave about sleep.