Are you often staring at the ceiling, hoping you will sleep well again soon? For many people living with insomnia, spending excessive time in bed can actually make the problem worse.

Maybe you've tried everything—meditation, podcasts, breathing exercises—and still find yourself battling sleepless nights. What if the key to better sleep was, surprisingly, spending less time in bed?

Time restriction therapy is a lesser-known yet highly effective technique that can help optimize your sleep and break the frustrating cycle of insomnia.

Why lying in bed too long makes insomnia worse

The more time you spend in bed tossing and turning, the more your brain starts associating time in bed with frustration instead of rest. This anxiety creates a negative feedback loop where your bed now becomes a place of stress, further exacerbating insomnia.

But how could sleeping less improve your sleep quality? Here's how it works:

The Time Restriction Technique

If you consistently sleep only 5 hours a night, regardless of how long you stay in bed, begin by limiting your time in bed to just 5 hours. For example:

Current Scenario  

• You go to bed at 10 PM and wake up at 7 AM. That's 9 hours in bed but only 5 hours of sporadic sleep. Result? Frustration and exhaustion.

Transition Plan  

• Start going to bed at midnight, but keep your wake-up time at 5 AM, limiting yourself strictly to 5 hours in bed.

This approach sounds tough—and it is at first—but it pushes your body to align sleep with your natural circadian rhythm. Over two weeks, your body can adjust, and you may find that those 5 hours become deeper, higher-quality sleep.

Gradually, you can increase your time in bed as your sleep improves by 15-minute increments only.

What to Do When You're Awake in Bed

If you still find yourself wide awake, though not necessarily anxious, try these:

• Try Relaxing Activities:  Read a book or listen to a podcast. Choose something calming and non-stimulating.

• Listen to a Guided Meditation: Here is an article on how to use guided meditations to sleep well. Focus on mindfulness or guided meditations to ease your racing thoughts and reduce anxiety.

• Practice Breathing Exercises: Slow, deep breathing can signal your nervous system to relax and bring you closer to a sleep-ready state. Email me here if you are interested in breathing techniques.

Patience is Key

Implementing time restriction therapy isn't easy. The first few days or weeks can feel exhausting, and being kind to yourself is essential.

This method may not work for everyone, but giving it a fair trial—at least two weeks—can reveal whether it's a long-term solution for you.

Looking deeper into the root causes of insomnia

Sleep troubles are often rooted in long-term stress, hormonal changes (such as perimenopause and menopause), digestive issues (such as food sensitivities and gut inflammation), vitamin deficiencies, and sleep apnea.

If you are curious how I could support you, schedule a free consult for local help in Boulder, CO, or long-distance via telehealth.

Also, check out my book, The Deep Blue Sleep—A Roadmap to Fall Asleep and Stay Asleep Naturally. This book provides a comprehensive guide to understanding the nervous system's role in sleep, strategies for improving sleep, and tips for reducing anxiety related to insomnia.

Available in Paperback, E-book, and Audiobook.