If you’re suffering from insomnia, you might find yourself awakening in the middle of the night, only to realise that you are still awake. This can be extremely frustrating, and a feeling of frustration can reinforce the belief that sleeping well is impossible. Sleep restriction therapy aims to change your sleep cycle. Typically, you’ll experience fewer middle-of-the-night awakenings with this method. The order of treatment depends on the patient’s personal preference.
Restricting time in bed reduces middle-of-the-night awakenings
Sleep restriction increases the drive for sleep. But it can also temporarily increase daytime fatigue. Sleep loss is harmful to certain medical conditions, such as seizures and bipolar disorder. To begin, calculate the total time you normally spend in bed. Then, adjust your bedtime by 30 minutes each night. As you become accustomed to this schedule, you can gradually increase the time you spend in bed.
If sleep restriction works, you can gradually extend the time you spend in bed. Try extending your bedtime by 15 to 30 minutes each night and monitor your sleep wakefulness during these periods. Most chronic insomniacs report improved sleep quality after trying this technique. But if you’re having trouble sleeping during the day, the time in bed isn’t right for you.
Reducing negative thoughts that interfere with sleep
The first step in curing insomnia is to learn how to reduce the amount of time you spend worrying about the things that bother you. This process is known as rumination and is associated with poor sleep quality and depression. Rumination occurs when you continuously think about things that happened the day before, which may not be true. The process of ruminating is common for people with insomnia.
Another key step in curing insomnia is to stop thinking about what is keeping you awake during the day. Avoid worrying about the next day. This will allow you to fall asleep faster. Keeping an eye on the clock may make you anxious and irritable, so it is best to avoid doing this at all costs. Limit your caffeine consumption. Caffeine makes it harder to sleep and should be avoided in the afternoon. Avoid alcohol and tobacco, as they have negative effects on your sleep.