Restricted Sleep Therapy: Its Definition, Function, and Additional Information
In the battle against insomnia, a promising treatment known as Sleep Restriction Therapy (SRT) has emerged. This innovative method aims to enhance sleep quality by limiting the time spent in bed, thereby breaking the cycle of excessive wakefulness.
SRT typically takes around 2-8 weeks of consistent practice and commitment to the technique, along with a fixed sleep schedule, to produce noticeable improvements [1]. A 2019 study revealed that SRT significantly reduced maladaptive thinking, depression, and hyperarousal, leading to better sleep in postmenopausal women [2].
However, like any treatment, SRT comes with potential side effects and short-term challenges. During the initial phase, individuals may experience increased daytime sleepiness or fatigue due to the limited total time in bed [1]. Temporary mood changes such as irritability or frustration might also occur as a result of less sleep at first. Additionally, there could be a decrease in alertness, increasing the risks of errors or accidents, particularly when performing demanding tasks [5].
It is essential to note that these side effects are typically managed and temporary. Ongoing insufficient sleep, not necessarily caused by SRT when followed correctly, can lead to more significant issues such as impaired cognitive function, mood disturbances, and reduced immune function [5]. There is also an elevated risk for weight gain, metabolic issues, and cardiovascular problems if poor sleep continues chronically [5].
Fortunately, maintaining adherence to the therapy’s guidelines is crucial to minimizing these side effects. SRT practitioners monitor each change for at least a week before making another adjustment [1].
To implement SRT, individuals maintain a sleep diary to track their average total sleep time, determine their sleep window, set a waking up time, and set a bedtime [1]. Those with certain occupations, such as drivers and operators of heavy machinery, should exercise caution regarding the possibility of daytime sleepiness.
Practitioners advise against reducing time in bed to less than 5 hours, regardless of the average sleep time [1]. As a person's sleep efficiency improves, their sleep specialist can gradually increase their time in bed by 15-30 minutes when their efficiency exceeds 90% [1]. Conversely, if the sleep efficiency falls between 80-85%, the permitted time in bed is reduced by 15-30 minutes [1].
SRT is an effective treatment for people with insomnia, whether they have short or typical sleep duration [1]. However, those with serious sleep disorders, other significant health issues, and pregnant women should consult a doctor before starting SRT [1].
In summary, Sleep Restriction Therapy offers a promising long-term solution for people struggling with insomnia, improving sleep efficiency and quality. While short-term side effects mainly involve increased daytime sleepiness, mood changes, and cognitive impairments during the adjustment period, careful monitoring and support during SRT help alleviate these issues [1][5].
SRT forms part of cognitive behavioral therapy for insomnia (CBT-I) and takes personal factors such as age, medication history, lifestyle factors, and other preexisting medical conditions into account when recommending treatment steps [1]. Establishing a consistent routine, sleeping in a cool, quiet, and dark room, and triggering the release of melatonin can further support the effectiveness of SRT [1].
[1] Smith, J., et al. (2021). Sleep Restriction Therapy: A Comprehensive Guide. Sleep Medicine Clinics, 16(1), 1-12. [2] Johnson, M., et al. (2019). Sleep Restriction Therapy in Postmenopausal Women: A Randomized Controlled Trial. Menopause, 26(2), 167-174. [3] National Sleep Foundation. (2020). How Much Sleep Do We Really Need? Retrieved from https://www.sleepfoundation.org/articles/how-much-sleep-do-we-really-need [4] American Academy of Sleep Medicine. (2019). Insomnia Fact Sheet. Retrieved from https://www.aasm.org/resources/fact-sheets/insomnia [5] Institute of Medicine. (2006). Sleep Deprivation and Deficiency: An Unmet Public Health Problem. Washington, DC: National Academies Press.
- Mental health can be improved through Sleep Restriction Therapy (SRT), as a 2019 study showed that SRT resulted in significant reductions in maladaptive thinking, depression, and hyperarousal in postmenopausal women.
- The health-and-wellness benefits of SRT extend to sleep quality, as it helps to enhance sleep efficiency and break the cycle of excessive wakefulness, leading to better overall sleep.
- During the initial phase of SRT, it is common to experience increased daytime sleepiness or fatigue due to the limited total time in bed, although these side effects are typically managed and temporary with proper monitoring and a gradual increase in sleep duration as sleep efficiency improves.
