The evidence is convergent. Multiple independent sources reach the same conclusion, the underlying mechanism is well-characterized, and even the field's most cautious voices treat it as worth doing.
if you are spending so much time in bed too much time in bed you are not forcing your brain to be efficient and by way of constraining your sleep window even to let's say five hours a night to begin with i Brute Force ruthless efficiency from your sleeping brain after several days
Every Sunday: the week’s new conflicts and verdict changes — and nothing else.
Native comments, Twitter mentions, and Reddit threads about this claim — surfaced together so the conversation isn't fragmented across platforms.
Bookmarking — the dossier-vs-overview split is the right call. Most of the time I want overview; sometimes I want receipts.
Would love a "what would change this verdict" RSS feed. Sign me up if it exists.
So, to restrict time in bed, you want to first understand your typical time asleep with a sleep diary. And then you add a 30 minute buffer to get your target time in bed.
So I have patients do that for seven days. But they go to bed whenever they're tired, whenever they're actually sleepy. And we calculate how much time each night, on average, are they sleeping. And over the course of that week, we get an average per night amount of time that they're sleeping. Let's say that turns out that, on average, you sleep seven hours a night, and that your wake time is 8 a.m. That would mean that in order to figure out what your bedtime should be, I work backwards from 8 a.m. I go from 8 a.m. to 1 a.m. And then I add 30 minutes of grace, because that's what we do. And so then I would say, "Rhonda, your bedtime is the bedtime of your childhood dreams. Your bedtime is 12:30 at night. You get to stay up all the way till 12:30, and guess what, not only do you get to stay up that late, you can't go to bed before then. You have to go to bed at that time or after once you're sleepy." And what this actually does is this restricts the amount of time that people are in their beds, the amount of time that they can actually sleep. And pretty quickly, patients will start to get pretty darn good quality sleep during that seven and a half hours. For the first few weeks, it's a struggle bus. They're getting out of bed when they can't sleep, getting back in bed, etc. But, eventually, they're getting pretty deep sleep during that time, pretty good sleep because they're building up so much sleep pressure during the day. And then, during treatment, we extend it back by 15 minutes a week as they demonstrate that they can keep their efficiency, at least 85%. What is efficiency? The amount of time that you're sleeping divided by the total amount of time that you're in bed. And we have patients keep detailed sleep logs about that.