What Is Sleep Restriction Therapy?
Sleep restriction therapy is also a widely adopted behavioral therapy. It was invented by Spikeman, director of the Sleep Research Center at the State University of New York. Limiting sleep is improving sleep efficiency by reducing the amount of non-sleep time spent in bed. It is also mainly used to treat psychogenic insomnia.
Sleep restriction therapy
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- Chinese name
- Sleep restriction therapy
- inventor
- Sleepman, New York State Sleep Research
- Purpose
- Promote sleep efficiency.
- Method
- Adjust sleep time
- Sleep restriction therapy is also a widely adopted behavioral therapy. It was invented by Spikeman, director of the Sleep Research Center at the State University of New York. Limiting sleep is improving sleep efficiency by reducing the amount of non-sleep time spent in bed. It is also mainly used to treat psychogenic insomnia.
- Improving sleep quality is essentially Spikeman, director of the Sleep Research Center at the State University of New York. Limiting sleep time is to promote sleep efficiency.
- People with poor sleep efficiency lie in bed for too long, but instead think wildly. Limiting their bed time may improve sleep efficiency. The specific methods are as follows: (1) Make a weekly sleep diary, including when you go to bed, when you fall asleep, when you wake up. (2) Calculate the average sleep time and sleep efficiency (the percentage of sleep time as a percentage of the total time in bed) for each week of the week based on the diary. For example, if a person sleeps for 8 hours in bed every 8 hours, the sleep time is 4 hours, and the sleep efficiency is 50%. (3) The average nightly sleep time in the previous week is the time that you can lie in bed every night this week, but you must get up at a fixed time and stay in bed for at least 4 hours. (4) If the average nightly sleep efficiency reaches 90% or more this week, go to bed 15 to 30 minutes early next week; if the sleep efficiency is between 80% and 90%, maintain the original time next week; if the sleep efficiency is low At 80%, bedtime will be delayed by 15-30 minutes next week. (5) According to the above principles, sleep efficiency is promoted periodically. Until enough sleep time is reached. It must be noted that whenever you go to bed, whether or not you are sleepy, you must get up at the same time every day, and do not burp during the day. This method of treatment is simple and easy, and it is worth trying. But you also need to be patient. Keep a sleep diary and adjust your sleep time strictly according to your sleep efficiency.
- Low-dose and short-term use of sleeping pills is one of the important means for doctors to treat patients with insomnia, but sleeping pills are dependent and addictive, can inhibit breathing, cause memory loss, and may cause coma and respiratory depression in severe cases. In addition, sleeping pills are also easily tolerated (using the same sleeping pills for a long period of time, to achieve the same effect, the dose of the drug must be continuously increased) and dependence (including mental and physical dependence, sudden withdrawal of the drug Can cause withdrawal symptoms such as insomnia, anxiety, headache, nausea, and can cause seizures in severe cases). Now studies have found that sleeping pills can also bring about the loss and disturbance of emotions and desires, reduce sexual performance, affect sexual function, and seriously affect the happiness of normal people. Therefore, it must not be abused or even prohibited. Mr. Liu Hejian, an ancient Chinese medicine expert in ancient China, said well: "The ancient prescriptions are new and sick, and they can't help each other!" That is to say: the ancient methods of treating diseases can not achieve curative effects on the newly emerging diseases in today's society! In the clinical treatment of insomnia, psychological behavioral treatment methods, supplemented by scientific and technological achievements of traditional Chinese medicine, such as Jiuwei Shen'an Capsule, will achieve very satisfactory curative effects on sleep disorders and insomnia.