Can You Get A Better Sleep By Sleeping Less?
Do you want to fall asleep fast, longer and better?
If you said yes to any of the three above then you have come to the right place.
We are going to show you how to get better sleeps by sleeping less.
The process is called Sleep Restriction Therapy and it has been used to treat some of the most server cases of insomnia.
How Does It Work?
SRT works by depriving a persons time in bed in order to improve their sleep efficiency.
There have been numerous studies proving that this kind of therapy works and can be very beneficial.
How Do You Know How Much Time To Restrict?
First you need to track how much you average total sleep time is over the next 1-2 weeks.
You can do this by utilizing a sleep log.
A sleep log is very effective at keep tract of any disruptions during your sleep and exact times you wake up and fall asleep.
See an example of a sleep log below:
(Remember you can construct your sleep log how ever you like, such as how much cups of coffee you drank through the day as well)
Once you have recorded 1-2 weeks of information in your sleep log you are able to calculate how much restriction you need.
For example using the equation below:
Time In Bed = Average Total Sleep Time
You will now be able to find out how long you are aloud to sleep through the night.
If you got an Average Total Sleep Time of 6 hours and you have to wake up at 7 am every day than you are not aloud to sleep until 1 am.
This might sound scary but this must be done in order for SRT to work properly.
Another example is if you found out your Average Total Sleep Time to be less than 4.5 hours than your time in bed can be rounded to 5 hours.
You are not aloud to take naps throughout the day either while completing SRT.
This should be done for the next 1-2 weeks while still recording your information into your sleep log.
Once you have obtained your new information in your log.
You can determine whether or not you will have to add or subtract more hours off sleep at night.
Find Your Sleep Efficiency
In order to find out your sleep efficiency you have to take your NEW Average Total Sleep Time and divide it by your Time In Bed.
See the equation below:
(New) Average Total Sleep Time / Time In Bed = Sleep Efficiency
If your sleep efficiency is calculated to be above 90% than you can add 15 minutes to your sleep time.
Below 80% than you have to take away 15 minutes of your sleep time.
But if you found it to be between 80-90% than you will keep your sleep time at night the same.
A quick example of this process can be seen below with someone named Ben’s sleep patterns:
Ben found that his new average sleep time was 5.5 hours and his time in bed was 6 hours.
When Ben converted his hours into minutes and plugged his information into the sleep efficiency equation he got:
330/360 = 92%
This means that Ben can go to sleep 15 minutes earlier at night.
After Finding Your Sleep Efficiency
Once you have found out whether or not to add or subtract 15 mins to your sleep at night.
You can continue this process of recalculating your sleep efficiency every couple of weeks until you find you sweet spot.
SRT is not an easy process and getting less hours of sleep at night can effect your productivity during the day.
If you manage to follow through with it and find your perfect sleep pattern it can be very beneficial.
Give it a try and let us know what you think in comment section below:
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