Sleep Restriction Therapy
Sleep restriction Therapy is a part of Cognitive Behaviour Therapy used to treat people with chronic insomnia, significantly when their sleep duration is reduced and the number of times they wake up in between is also more. Arthur Spielman devised it. Now, let us look at the meaning of sleep efficiency so that you will be familiar with this term. Sleep efficiency is calculated by the total number of hours slept divided by the total number of hours in bed multiplied by 100. When sleep efficiency improves, the subjective quality of a person’s report on his sleep pattern and overall functioning will improve. To improve sleep efficiency, a technique known as sleep restriction Therapy was devised and has been used successfully with evidence. This is not a DIY therapy, professional advice from a doctor (psychiatrist) must be sought. However, this blog aims to give you detailed information so that you will know what to expect when starting this therapy.
An alarm is set for the first 7 to 10 days to restrict the sleep cycle to around 5.5 hours. This is done even if one sleeps less than 5 hours a night. For example, an alarm can be set from 12 PM to 5.30 AM each night for 7 to 10 days. You will be expected to maintain a log of how long it took you to get to sleep, how many times you woke up in between, and how long you took to get back to sleep. This will help you calculate your sleep efficiency as above. Wait as long as it takes for your sleep efficiency to improve to at least 80% within the 5.5-hour sleep window, even if it means waiting for 3-4 weeks. Sleep restriction Therapy aims to reset the homeostasis and circadian rhythm and improve overall sleep efficiency.
Once you note that the sleep efficiency improves within this 5.5-hour window and you can sleep seamlessly without waking up too many times, you can slowly increase the alarm set to 5.5 hours plus 15 to 20 minutes. This strategy takes time and patience to be established well and might take several months to reset and regularise your sleep cycle and patterns. However, when this is used with other therapy techniques, including sleep hygiene, exercise, and progressive muscle relaxation, it is an effective therapeutic tool for treating insomnia. Sleep restriction Therapy works in two ways. Firstly, it improves an individual’s routine when setting specific sleep times.
This routine itself will train one to associate a particular time with sleep. Secondly, it increases the drive to sleep by restricting or reducing the provision of sleep. This way, the body adapts to an increased drive that resets standard sleep patterns. However, suppose you are suffering from physical illnesses such as seizures or bipolar disorder or any other conditions such as sleep apnea or have undergone recent surgery. In that case, you must refrain from attempting to practice this at home. Sleep Restriction Therapy can be a handy Behavioural tool in the treatment of insomnia when used under the supervision of a psychiatrist. It will help with your journey of overcoming insomnia.
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FAQ’s – Therapy For Insomnia (Part 6)
What is "Sleep Restriction Therapy," as described in this blog and who originated this technique?
“Sleep Restriction Therapy” is a part of Cognitive Behaviour Therapy used to treat chronic insomnia, particularly when sleep duration is reduced and nighttime awakenings are frequent. This therapy was devised by Arthur Spielman. It is not a DIY therapy and requires professional advice from a doctor (psychiatrist).
How is "sleep efficiency" defined and calculated in the context of "Sleep Restriction Therapy," according to this blog?
“Sleep efficiency” is defined as the total number of hours slept divided by the total number of hours spent in bed, multiplied by 100. When sleep efficiency improves, a person’s subjective report on their sleep pattern and overall functioning will also improve.
What is the initial process for implementing "Sleep Restriction Therapy," including the duration of sleep restriction and tracking methods, as outlined in this blog?
Initially, for 7 to 10 days, an alarm is set to restrict the sleep cycle to around 5.5 hours, even if one typically sleeps less. For instance, an alarm might be set from 12 AM to 5:30 AM nightly. During this period, you are expected to maintain a log of how long it took to fall asleep, how many times you woke up, and how long it took to get back to sleep, to calculate your sleep efficiency.
How is sleep duration gradually adjusted in "Sleep Restriction Therapy" once sleep efficiency improves, according to this blog?
Once sleep efficiency improves to at least 80% within the 5.5-hour window, and you can sleep seamlessly without frequent awakenings, you can slowly increase the alarm set by 15 to 20 minutes. This strategy requires patience and may take several months to regularize sleep patterns.
What are the two primary mechanisms by which "Sleep Restriction Therapy" helps to reset sleep patterns and improve overall sleep efficiency, as explained in this blog?
Sleep Restriction Therapy works in two main ways: Firstly, it improves an individual’s routine by setting specific sleep times, which trains the individual to associate that particular time with sleep. Secondly, it increases the drive to sleep by restricting or reducing the provision of sleep, allowing the body to adapt to an increased drive that resets standard sleep patterns.
Are there any medical conditions or circumstances under which "Sleep Restriction Therapy" should NOT be attempted at home without professional medical supervision, according to this blog?
Yes, you must refrain from attempting to practice Sleep Restriction Therapy at home if you are suffering from physical illnesses such as seizures or bipolar disorder, or any other conditions such as sleep apnea, or have undergone recent surgery. It is a behavioral tool that should be used under the supervision of a psychiatrist.
