What is Sleep Restriction Therapy? | Dr. Matthew Walker, Author of "Why We Sleep" | CBT-I
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- Опубліковано 5 жов 2024
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Matthew Walker, PhD (@sleepdiplomat), is professor of neuroscience at the University of California Berkeley and founder and director of the school’s Center for Human Sleep Science. Dr. Walker is the author of the New York Times and international bestseller Why We Sleep: Unlocking the Power of Sleep and Dreams, which was recently listed by Bill Gates as one of his top five books of the year. His TED Talk, “Sleep is Your Superpower,” has garnered more than 17 million views.
He has received numerous funding awards from the National Science Foundation and the National Institutes of Health and is a Kavli Fellow of the National Academy of Sciences. In 2020, Dr. Walker was awarded the Carl Sagan Prize for Science Achievements. Dr. Walker’s research examines the impact of sleep on human health and disease. He has been featured on numerous television and radio outlets including 60 Minutes, Nat Geo TV, NOVA Science, NPR, and the BBC. Dr. Walker is also scientific advisor to Oura, a sleep-tracking ring.
Dr. Walker hosts the 5-star-rated podcast The Matt Walker Podcast, which is all about sleep, the brain, and the body.
And one last thing. UC Berkeley has given the rare approval for Matt’s newly opened Sleep Center at the University to be named by an individual donor, or a named company, in perpetuity. If you are interested, please reach out to Matt and note that this opportunity is in the 7-figure range.
Please enjoy!
Tim Ferriss is one of Fast Company’s “Most Innovative Business People” and an early-stage tech investor/advisor in Uber, Facebook, Twitter, Shopify, Duolingo, Alibaba, and 50+ other companies. He is also the author of five #1 New York Times and Wall Street Journal bestsellers: The 4-Hour Workweek, The 4-Hour Body, The 4-Hour Chef, Tools of Titans and Tribe of Mentors. The Observer and other media have named him “the Oprah of audio” due to the influence of his podcast, The Tim Ferriss Show, which has exceeded 900 million downloads and been selected for “Best of Apple Podcasts” three years running.
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Brought to you by Eight Sleep’s Pod Cover sleeping solution for dynamic cooling and heating eightsleep.com/Tim Magic Spoon delicious low-carb cereal magicspoon.com/tim, and LinkedIn Marketing Solutions marketing platform with 800M+ users linkedin.com/tfs
SRT is hard to go through but well worth it. Highly recommend. Important to commit and not stop. There are rough times but it feels amazing when sleep normalizes.
How long did it take to normalize sleep?
I know they say you should not fall asleep with TV on, but the right program on low volume lulls me to sleep. Like being read a bedtime story when I was little. I love falling asleep this way. I need the soft background noise.
Have you tried a white noise machine? Same principle, just no distracting light from the TV. I mean. If TV works.. it works.
I have a radio beside my bed and I use my local classical music radio station for that, set at a level where I can hear when the announcer is speaking, but not so loud that their words are understandable. That way the words don't take me off somewhere else.
there are off timer for some gadget like apple tv or phones that will stop playing at a certain time. I use this a lot when I want to sleep with tv
As a young child, I used to suffer from sleeplessness. I slept 4 hours on average, 6 hours a night was 'good'. My sleeplessness was caused by anxiety, because I was afraid of not being able to sleep. After almost a year, my body started to shut itself down. As if my self'preservation mechanism conquered my anxiety. From then on, I could always sleep. From the moment I lay down, I sleep. 😄
Since a year however, I've been in a relationship with a loud snoring (and moving and kicking unintentional) partner. I sleep in a seperate bed now and I have ear plugs... but now I'm realizing my anxiety is kicking in again... 😮
I've found ACT (Acceptance and Commitment Therapy) more helpful for PTSD related insomnia. If you've also got other conditions that are exacerbated by poor or 'restricted' sleep like chronic pain and chronic fatigue sleep restriction becomes even more challenging.
Can you explain how it exactly works. Would be really helpful. Thank you
I am so grateful to find this as I am out of insomnia options. 5 hrs sounds amazing! I'm committed to give myself a long-term solution :)
Yeah same, it really works, the first 2-3 weeks are hell tho
« Tired and wired » brilliant.
In my own experience, this really works.
I've done the 36 hour wake therapy. I'm going to do this
I thought it was Chuck Norris on the thumbnail
His younger brother
All of the sleep advice ive gotten takes a monumental amount of work and it doesn’t work well
First. You’re the man Tim
OH GOD THE HAT IS BACK
😮Wow!
I have to try this!
Thanks 🙏🏼
had a similar issue. is reduced when do some things. Get bright light oudoors withing 30 m of waking. close reduce all lights after 8 night. and majority of people will gp to speep for sure.
I can confirm that this works, I learned it from a psychologist during the start of the pandemic.
It’s though tho and requires dedication and motivation. I went to bed at 11pm and went out of bed at 5am. The first nights (and days) were heavy, I hardly slept, more like snoozed. But after a few nights, I noticed I was awaken by my alarm clock. The trick is to not worry about lying awake when it happens, don’t get frustrated, just accept it. Within a few days I was sleeping better. Bonus is you have a lot of extra time in the morning.
It’s not a quick fix and requires motivation. This helped me get off of sleeping pills that I had been using for a short time. (Disclaimer: If you’re using sleeping pills for a longer time consult with your physician before stopping cold turkey and starting the restriction therapy).
One last thought, there will be times where your sleep will derail again (as life happens) and you will have to start the restriction therapy again. So I see it as a tool that you can return to whenever needed.
(fyi I also put this comment at other videos on this topic)
did u take naps during the day? how long did it take in total to get back to normal sleep?
@@mikeyd9953 absolutely no naps during the day, because you want your sleep drive to build up. How long it takes: it depends a bit, sometimes within a few days, sometimes within a couple of weeks. Important is to increase the hours in bed very gradually and not set your alarm too late too quick (hence the couple of weeks)
I believe what you’re talking about is sleep compression where you keep the same bedtime and adjust the wake time. Different from sleep restriction.
great idea
I'm gonna try this
I've been considering SRT because it has been the only thing I haven't tried for my chronic, horrible insomnia. But I'm already so tired I can hardly get through a day, and I work a job with kids from infancy to age 4. How the heck am I supposed to have the energy and memory to do what I need to do at work on even less sleep?? It feels impossible. I'm already so forgetful (ADHD as well) my boss is having to give me reminders left and right.
You got this!
Walker Matthew is expert on sleep.
This is my pattern as I never can fall asleep if I am not tired enough to fall asleep immediately . But I just cannot function if I also get up early especially for more than one day . I am a senior so it is not affecting a work life. But I just read that it contributes to more inflammation as well as totally screwed up circadian rhythms. So the info is very confusing .
Does this work when you have NO issues falling asleep but wake up after 3-4 hours and cannot fall back asleep?
Yes it does. I'm seeing a sleep specialist doctor and same method is used. But go from 11pm to 5am for two weeks. But out of bed at 5am no matter what sleep you had.
Sleep anxiety is a big issue for me
Me too😢
Well part of the problem is that whenever you get into bed you think you need to get up after 20 minutes, so you're anticipating that, so it's really such a sick joke. I've been practicing this for months and it's really bullshit so far.
with that hat, until I look twice, I always think he's bald and wearing a tennis headband
Lmao true
This is great but when they then report they didn't sleep for 120hrs you should pump up the drugs
It should be called ‘sleep consolidation therapy’.
Chuck Norris? 🤔
I worry about having a sleepless night.
I'm just pausing for a minute to say that the constant colour changes happening in the room of your speaker are extremely distracting.
That was really interesting. I've been doing this APART from getting up at the same time every day. I sleep right through the 7:00 am alarm most of the time.
So, I'm thinking that if I set my alarm for later, as you say 8am, and then work the bedtimes back, once I can do that I can start to set the alarm back too. Yes?
Absolute joke 2024 and they havent got a easy cure for this hell. Doctors are cluless towards it.
Has this guy ever met anyone with clininal severe insomnia before? People who sleep 1-2 hours per night are NOT more restful after a week simply after being on schedule lmao