6/13/2023 0 Comments Insomnia light therapyThis is a process that needs guidance, as there are exceptions to implementation to take into consideration, such as someone with bipolar disorder or seizure disorder, or someone who is excessively sleepy during the day. Usually the time in bed window is opened back up slowly over time (week by week), so that the individual does not lose the benefits they have gained. It is a systematic process that takes patience and time. So, for the individual who was in bed for 8 hours and then shortened down to 6 hours for a week or two, they may eventually start to expand the window based on how the sleep log numbers look and how they feel during the day. This works to metaphorically prime the sleep pump to get more consolidated sleep, and then part of the process is expanding the sleep window to find the individual’s optimal window of time in bed. For example, if an individual is in bed an average of 8 hours, but they are only sleeping 6 hours on average, then sleep restriction involves shortening that time spent in bed closer to the 6 hours. Sleep restriction is a process of limiting time spent in bed closer to the average time slept. The weekly average is assessed from the sleep log, because there can be daily variation. This is an estimate based on the data from the completed sleep log. Sleep restriction involves assessing how much time the individual is spending in bed versus how much of that time they are sleeping. The first recommended component is sleep restriction, also termed sleep consolidation, because this process consolidates sleep rather than restricts sleep.
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