![]() ![]() This involves delaying her bedtime (which helps build extra pressure to sleep) such that she only spends 6 hours (her average sleep duration) in total in bed each night. Under supervision, Amy begins bedtime restriction therapy. But she’s only asleep for 6 of those hours in total, so her sleep efficiency is 60 % (6 / 10 X 100). She learns that, on average, she’s in bed from 10 PM to 8 AM each night - a 10-hour sleep opportunity. She is generally meticulous about practising good sleep hygiene, but she just can’t stop waking up for extended periods at night. Let’s use a case study to show how it’s implemented.Īmy seemingly always feels sleepy during the day. But it is very effective, and we can all learn from it. And I wouldn’t necessarily recommend that you try it without guidance. Of all the interventions used to help people get over sleep-maintenance insomnia, one reigns supreme: bedtime restriction therapy. Bedtime restriction therapy for sleep-maintenance insomnia This brings us to bedtime restriction therapy (which is commonly referred to as sleep restriction therapy). Sometimes, however, applying these strategies is still not enough. They need to break this cycle, which entails doing a few things: ![]() The problem is that they reinforce an association between the bed (the stimulus) and wakefulness (the behavior). Stricken by looming weariness, people who have insomnia often start spending more and more time in bed in the hope that doing so will help them catch up on sleep. But sometimes the associations we form work against us, and this is often true of people who have sleep problems. We are very efficient at forming these types of associations, which can work in our favour, as in this example. This is an example of stimulus (the red light) control of behavior (applying force to the brake). When driving, if you see a red light ahead, your response is to put your foot on the brake to slow down. The next habit is one that you should implement regardless of your circumstances. How to sleep through the night: the importance of stimulus control of behavior But please be responsible - if you work night shifts, for example, naps are at times essential to your safety. So, if you’re struggling to sleep through the night, save naps for when you really need them. As a result, naps can make it harder for people to fall asleep and stay asleep. Stop consuming fluids at this time too if you’re prone to needing to pee during the sleep period.īecause even a brief nap can potently reduce pressure to sleep. Finish consuming all calorie-containing items at least 2 hours before bedtime.Don’t worry, sex doesn’t count and often helps people sleep… so get busy. Whenever possible, avoid high-intensity exercise shortly before bedtime: finish vigorous-intensity and/or high workload physical activity by at least 4 hours before bedtime, finish moderate-intensity physical activity at least 2 hours before bedtime.Swap your caffeinated drinks for caffeine-free herbal teas. Limit your consumption of stimulants such as caffeine: Cap your intake at 2 mg caffeine per kg body mass per day (use this site to estimate your intake), finishing your last caffeine-containing item by at least 9 hours before bedtime.Why not take an early lunch break outdoors with others? Get plenty of exposure to daylight: Aim to spend at least 30 minutes outdoors in daylight each day, preferably in the first half of your waking day.Here are some numeric guidelines for several particularly important sleep hygiene components: In a previous blog, Megan shared loads of tips about sleep hygiene. Your daytime activities strongly influence your night-time sleep
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