![]() Your Time in Bed number is the Average Total Sleep Time plus 30 minutes. That’s how long you’re asleep each night in total. You can get your Average Total Sleep Time from your sleep diary. You need to know two numbers: your Time in Bed number and your Average Total Sleep Time. Calculate your average sleep time and time in bed.You can also use smart devices like watches and sleep apps to help you record your time asleep. Writing down how much you sleep, and what times you go to bed and wake up, will help the specialist get an idea of your current sleep patterns. This treatment plan includes steps like identifying and replacing negative thoughts about sleep and reshaping your feelings and behavior about sleep.Ī sleep therapist or sleep specialist will help guide you through the steps of SRT. SRT can be used alone as a treatment for insomnia, but it’s often combined with cognitive behavioral treatment for insomnia (CBTI). This way, your personal behaviors align better with your body’s natural circadian rhythm. Instead, it’s to restrict it and condense it so that you’re only in bed as long as needed for sleep. The goal isn’t to reduce how much sleep you’re getting. Sleep restriction therapy restricts how much time a person is in bed to make their sleep time more efficient and hopefully more restorative. ![]() ![]() ![]() The more time they spend in bed lying awake, the harder it may be to finally get sleep. What’s more, some people experiencing sleep problems will try to counteract that by going to sleep earlier and earlier, in hopes that the lengthy time in bed will translate to greater sleep totals.īut the more time someone spends in bed unable to sleep, the greater odds are they’ll begin to experience anxiety and stress. This pattern of worrying and anxiety can actually make sleep worse or harder to attain. Many people who find it difficult to get adequate sleep - or to stay asleep - find their minds preoccupied with worries about sleep as the evening wears on. Sleep restriction therapy is a type of behavioral treatment that aims to ease symptoms of insomnia. ![]()
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