Week 3: Train Yourself to Sleep

Wait, I thought I am trying to sleep more? Yes—and this is going to help you. Sleep restriction means that you limit your time in bed only to when you are sleeping. This strategy can increase sleep drive (pressure to sleep) by creating a temporary state of sleep deprivation. You may feel extra sleepy the first few days. If you feel very sleepy, avoid driving or activities that require you to be alert.

Keep using your SleepWell® Tracker. You will not always need to restrict your time in bed or track your sleep. Remember, you are re-setting your body’s natural sleep drive. Your body can manage sleep when natural processes work properly.

Set Regular Sleep and Wake Times

Going to sleep and waking up at different times each day creates an artificial “jet lag” feeling in your body. A regular wake time helps the body maintain a regular circadian rhythm and strengthens sleep drive. Remember, both of these forces help you sleep well.

1. Choose a Time to Wake Up Every Day. Pick a time that you can maintain for all seven days of the week. It needs to be a realistic time for your work and personal life. Wake up at the same time even on days off and weekends. Wake up at the same time even if you did not sleep well or went to bed late.

2. Calculate Your Total Sleep Time. Average sleep per night subtract the average amount of time you woke up and got out of bed during the night. This will equal your total sleep time. * If your total sleep time is less than 5 hours, use 5 hours (do not go below this number).

3. Set Your Bedtime. Subtract your total sleep time from your wake time (go backwards from wake time). Add 30 minutes to this time. This allows for a normal time to fall asleep and brief awakenings. Calculate the bedtime you will follow for the next week. Your goal is to limit your time in bed to actual sleep time.

Whoa! I can’t stay up that late!

Your planned bedtime may seem very late to you. Remember, sleep restriction strengthens your natural sleep drive. Follow this bedtime for at least a week. Your ability to fall asleep at that time and to stay asleep should improve.

Increasing the time you are awake during the day will also increase your natural sleep drive. As your sleep improves, your bedtime will shift. You will eventually be in bed longer and sleep more restfully.