Take Home Message
Text-To-Speech
During the online session, you and your therapist went over your sleep journal, your wind down routine, the stimulus control techniques and the changes you might have implemented already. Together with your therapist, you set-up a new tailored sleep plan and discussed how to further adjust your sleep plan over time. It is possible that you will get less sleep than usual in the first few weeks when you follow your new sleep plan, and that’s normal. This will result in a build-up of sleepiness and help you to fall asleep more quickly after a few nights to a week.
Some key points:
- Sleep efficiency measures the percentage of time you are asleep while in bed and is a key indicator of sleep quality. We aim to increase this!
- Sleep Restriction Therapy is a technique that involves limiting the time spent in bed to increase sleep efficiency and reduce wake time.
- Personal Sleep Schedule should be a consistent and realistic sleep schedule tailored to your individual sleep needs and is crucial for improving sleep quality.
Tasks
- Continue to implement a wind down in your sleep routine
- Remind yourself regularly of the stimulus control therapy and sleep hygiene guidelines to continue re-training your brain to associate sleep with your bedroom and dissociate it with other unhelpful habits.
- Practice the new sleep plan that you developed with your therapist.
- Continue to use your sleep journal and adjust your sleep schedule as you learned during the online session with your therapist.
Please remember to send a screenshot photo of your weekly morning sleep diary at the end of every week to . This is to ensure your therapist sessions can be used as efficiently as possible.