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#CBTI SLEEP HOW TO#

For example, if you usually only sleep 6 hours, and you need to wake up at 7:00 am, then your initial bedtime should be 1:00 am.

Set Your Bedtime – Start by going to bed in time to achieve only the average number of hours that you calculated.

Average the Hours of Sleep per Night – Using your sleep log, you will need to find the average number of hours of nightly sleep.

This will help you better identify your sleep habits and patterns.

Record Your Sleep Patterns – Keep a sleep diary or use a sleep tracking app for at least two weeks.

This CBTi method works to increase your sleep efficiency. Sleep restriction is designed to correct this imbalance.

The main concept is that the more time insomniacs spend in bed, the less time they spend asleep.

The name of this method may be confusing because the goal is not to restrict sleep, but rather to restrict time spent in bed awake. It is considered a reliable treatment method for those with insomnia, and for anyone who is simply trying to sleep better. Since then, decades of sleep research have proven it to be the most effective technique for improving sleep. Arthur Spielman a neurologist and specialist in sleep medicine from New York.

#CBTI SLEEP HOW TO#

This sounds strange, right? Read on to learn about sleep restriction therapy, how to utilize this method, and how it helps treat insomnia. Limiting the amount of time spent in bed can actually help those struggling with sleeplessness to sleep better. It aims to address difficulty staying asleep through reverse logic. Sleep restriction therapy is a common feature of virtually all types of cognitive behavior therapy for insomnia (CBTi). Carl Rosenberg How Sleep Restriction Therapy Works