The Women's Guide to Overcoming Insomnia by Shelby Harris

Author:Shelby Harris
Language: eng
Format: epub
Publisher: W. W. Norton & Company
Published: 2019-04-16T16:00:00+00:00

≥90%

Go to bed 15 minutes earlier for the next week; wake time stays the same every morning.

86–89%

Stay on the same sleep/wake schedule for the next week.

≤85%

Go to bed 15 minutes later for the next week; wake time stays the same every morning.

Now let’s apply Step 2 to Jody. Based on her sleep diary from the first week of sleep restriction (Form 10.2), she was very good at keeping her 12:10 a.m. to 7 a.m. sleep/wake schedule. She calculated her sleep stats for the week, and her SE% weekly average was 92 percent; based on the guidelines in Table 10.1, this allows her to go to bed 15 minutes earlier for the next week. So, her new bedtime is set for 11:55 p.m., and the wake time remains the same, at 7 a.m. She will then track her sleep again on another sleep diary page for the next week on this new sleep schedule, and then reevaluate again in one week’s time by calculating her sleep stats for that next week.

You might be comparing Jody’s baseline sleep diary and her follow-up diary, asking yourself why she’s getting a little less sleep on the follow-up week (6 hours, 15 minutes) than the baseline week (6 hours, 20 minutes) and questioning why this is even beneficial. Remember, we might create a small amount of sleep deprivation here to compress sleep at night. Her baseline SE% was 75 percent, suggesting that her sleep was quite broken throughout the night and not very consolidated. Think of it like she was “snacking” on sleep throughout the night instead of having a satisfying meal. Once we created a consistent and somewhat restricted schedule for her, the SE% increased to 92 percent, signaling to us right away that we are on the right track to consolidating and deepening her sleep at night. Now, we move onto Step 3.

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