Sticking to the programme
Text-To-Speech
The first week of sleep restriction therapy is most difficult. There will be days when you just couldn’t be bothered, or there will be days when you sleep in and do not get up at the time agreed. This is fine. Don’t beat yourself up. Just get back onto the wagon. Remind yourself that for most individuals the worsening of sleep is only temporary and is the path to a future of better sleep.
Over several days or weeks, you will fall asleep on fewer attempts. You will also notice that you get sleepy earlier in the night and will gradually gain more sleep and feel more refreshed.
Make sure to report to the therapist what is working and what is not (in the feedback form at the end of this session and during session 6). Tell them what the barriers to implementing your new sleep-wake routine are. The therapist can work with you to solve these problems and identify an alternative.