If you've dealt with insomnia, you probably know that therapy can be more beneficial in the long run than medication. One such option is sleep restriction therapy. Here's how it works and why it can help with insomnia.
It sounds paradoxical, but sleep restriction therapy decreases the time you spend in bed so that you eventually get more efficient sleep. This method takes a few weeks since you need to track your current average total sleep time for a week, then restrict the time you spend in bed to that time for a week or two. Then you figure out your sleep efficiency (the actual amount of time you are actually asleep) and adjust the time you spend in bed until you reach an efficiency of 80-90 per cent. Check out the video above to find out exactly how to track and calculate your average total sleep time and sleep efficiency.
If you have other disorders, like sleep walking, this may not be the method for you since reducing sleep can make these disorders worse. You may also have a rough time at first, including fatigue and headaches, because it will take a little while for your body to adjust to your new approach to sleep. Test it out first to see how you react and if sleep restriction therapy is right for you.
Sleep Better By Sleeping Less? [Picture Fit (YouTube)]