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What should I keep in mind when using bedtime restriction?

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In this article, you will learn what you should pay attention to during bedtime restriction, how to deal with tiredness, and when it makes sense to seek support.

Bedtime restriction is one of the most effective measures in sleep training. It helps stabilize sleep, improve sleep efficiency, and once again clearly associate the bed with sleep and recovery. At the same time, the change can be challenging. That is why there are a few important points you should keep in mind.

When should you start bedtime restriction?
For the start, it is advisable to choose a period in which you have as few additional burdens as possible, for example a calmer week without major appointments, exams, or special obligations. This makes the change easier for you and gives your body time to get used to the new sleep rhythm.

If you are undergoing medical or psychotherapeutic treatment, it may make sense to inform your treating specialist that you are carrying out bedtime restriction.

What should you do if you feel very tired?
Especially in the first few days of bedtime restriction, it may happen that you feel sleepier, less focused, or overall less capable of performing. This is initially normal and part of the adjustment process.

Take especially good care of yourself during this phase. Temporarily avoid activities in which strong tiredness could pose a safety risk, for example driving, cycling in traffic, or operating machinery.

If the tiredness is very pronounced or restricts you significantly in daily routine, you can temporarily adjust the training:

  • A short power nap of about 20 minutes in the early afternoon (ideally before 14:00) can be relieving.
  • A temporary extension of the sleep window, for example by about 30 minutes, may also be an option. This adjustment can be made independently of the recommendations shown in the training, for example at your own discretion or in consultation with a specialist.

It is important that you continue to use the sleep window as guidance in order to help your body build a regular sleep rhythm.

When should you react?
If you are severely exhausted over a longer period or your condition clearly worsens, take these signals seriously. In that case, it makes sense to talk to your doctor or another specialist.

In acute crisis situations, especially if suicidal thoughts or intentions occur, you should stop the sleep training and bedtime restriction immediately and seek support without delay. You can find further information about this in the article “Are you experiencing symptoms beyond sleep problems?”.

Any questions?
If you have questions about the somnio app – both regarding content and technical issues – you can contact our support team at any time. You can reach us by email at support@somn.io or directly via the support feature in the app.