The importance of staying awake until the start of your sleep window

When you implement sleep restriction you will be following a regular (and appropriate) sleep window. This will involve not going to bed before the sleep window begins, but always getting out of bed by the end of your sleep window every single day. However, if you are feeling very sleepy and are ready to fall asleep before your sleep window, should you go to bed? The answer is no — because you risk going to bed before sleep drive has become strong enough to lead to deep, uninterrupted sleep, you will be more likely to wake earlier in the morning, and because going to bed at a different time each day makes it hard for your body's sleep/wake cycle to regulate itself. Sleep restriction and following an appropriate sleep window is a key component of cognitive behavioral therapy for insomnia (CBT-I). It works by increasing sleep drive and this leads to more consolidated sleep and it leads to more time spent in bed asleep rather than awake. It is a long-term strategy that can sometimes lead to a little less sleep in the short-term in order for you to enjoy better sleep for the long-term. How can sleep restriction improve sleep? https://www.youtube.com/watch?v=a3h6L9O7WHA How to create a sleep window: https://www.youtube.com/watch?v=yUO4bmoD5XI ▶ Subscribe to the Insomnia Coach channel: http://www.youtube.com/channel/UCL5LsLUeVA2j_Vsl5625shQ?sub_confirmation=1 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-training/?ref=youtube031819 You can also find me here: Website: https://insomniacoach.com Twitter: https://twitter.com/insomniacoach Facebook: https://facebook.com/insomniacoach Instagram: https://www.instagram.com/myinsomniacoach/ 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. #insomnia #sleeprestriction #sleep