When assessing someone for insomnia, one of the key metrics we measure is sleep efficiency. Sleep efficiency is the amount of time you are asleep in your bed, divided by the amount of time you spend in your bed (specifically between the time you go to bed and the time you arise from bed).
Sleep Efficiency: Calculated from bed-time to rise-time
Time Asleep divided by Time Spent In Bed
Whether helping someone recover from 20 years of insomnia or just 8 weeks, an important rule for boosting sleep efficiency in both the short-term and the long-term is the 3 S’s: bed is for sleep, sex and occasionally, for sickness. Bed is not for scrolling, worrying, and for the love of good sleep, it is not for working.
Our brains are complex, remarkable products of evolution that function by association. Just as we instinctively crave food upon entering a restaurant or reach for the remote when settling on the couch to watch TV, our habits are ingrained responses that streamline our interactions with environments and tools. Insomnia often arises from associating the bed with work, email, social media, and anxiety. Once worry shifts to concerns about sleep itself, a vicious cycle of insomnia ensues, perpetuated by the stress of inadequate sleep leading to further nights of restless sleep.
The research-backed treatment for insomnia offered by Catalyst Psychology, Cognitive Behavioral Therapy for Insomnia (CBT-I), is relatively brief and straightforward. It involves a number of minor changes to daily habits that dramatically increase the likelihood of quality sleep. One of the key changes included in the treatment is protecting the bed as the haven for sleep it is, removing objects and practices that create stressful associations. Over time, the brain learns that when you are in bed, you sleep, contributing to sleep efficiency rates that can climb above 90%.
If you struggle with insomnia or disrupted sleep, we encourage you to schedule an initial consultation. CBT-I equips you with invaluable tools not only to alleviate current symptoms but also to safeguard against future bouts of insomnia. Let us help you develop the habits you need to attain the restorative sleep you deserve. Reach out to us today to schedule your initial phone consultation.
As Cognitive Behavioral Therapy specialists we deliver precision care with evidence-based solutions to help you overcome life’s complex challenges, reduce stress, and achieve sustainable success.