End the Insomnia Struggle by Colleen Ehrnstrom & Alisha L Brosse

Author:Colleen Ehrnstrom & Alisha L Brosse
Language: eng
Format: epub
Tags: HEA010000 Health & Fitness / Healthy Living, HEA043000 Health & Fitness / Sleep & Sleep Disorders, SEL036000 Self-help / Anxieties & Phobias
Publisher: New Harbinger Publications

Your Sleep Restriction Therapy Plan

Use worksheet 7.1 to develop your personalized SRT plan. Really think about each part of the plan. (How will you stay awake? How will you wake up? Why are you willing to do this?) Ask yourself if you are willing to commit to the treatment plan you just devised. You do not have to know for how long you are willing to commit. It is enough to be fully committed today. You can recommit tomorrow.

Worksheet 7.1: Your Sleep Restriction Therapy Plan

Sleep Restriction Therapy: Basic Recipe

Calculate your average total sleep time (TST), average time in bed (TIB), and sleep efficiency (SE) using sleep log data for ten to fourteen days. If SE is less than 90% (85% for older adults), continue.

Limit your time in bed to your average TST, but not less than five hours. To accomplish this, set a consistent bedtime and rising time.

No daytime naps.

Adjust your time in bed:

When your average SE over a one-week period is 90% or more (85% for older adults), add fifteen minutes to your TIB.

If your one-week average SE is under 85% (80% for older adults), decrease your TIB to your current average TST, but not less than five hours.

If your SE is 85%–89% (80%–84% for older adults), make no change.

Repeat step 4 until you reach your target amount of sleep.

Continue to log your sleep each night.

Download

Copyright Disclaimer:
This site does not store any files on its server. We only index and link to content provided by other sites. Please contact the content providers to delete copyright contents if any and email us, we'll remove relevant links or contents immediately.