Currently undergoing a CBT program for improved sleeping. It is literally giving me 3-4 extra productive hours a day. (By cutting down roughly 1.5h of lying in bed not sleeping, and sleeping overall 1.5h-2.5 less.) That’s roughly an extra two months every year.
It’s the most surprising and effective productivity thing I’ve done in years, and costs only $25 a week + 1h of watching instruction videos, and some energy/mental effort of sticking to the routine.
Though note that I’ve only done it for 2.5 weeks and expect the final improvements to land on 0-2 extra hours per day.
Unfortunately I was sort thrown out of balance by covid.
Before covid started my sleep was the best it had ever been; I’d fall asleep within 10 min of going to bed and feel really well rested after 9h in bed. However, when covid struck I started working very long and weird hours and violating the basic sleep hygiene rules of the program. So things got worse for a while.
I’ve now returned to trying to redo it, without the help of the app. What I learnt from that is that it matters a lot do it very exactly. Sticking with high precision to the actual rules set up (strict bed and wake times, leaving bed after 15 min if you haven’t fallen asleep, so as to condition yourself to quickly fall asleep).
Currently undergoing a CBT program for improved sleeping. It is literally giving me 3-4 extra productive hours a day. (By cutting down roughly 1.5h of lying in bed not sleeping, and sleeping overall 1.5h-2.5 less.) That’s roughly an extra two months every year.
It’s the most surprising and effective productivity thing I’ve done in years, and costs only $25 a week + 1h of watching instruction videos, and some energy/mental effort of sticking to the routine.
Though note that I’ve only done it for 2.5 weeks and expect the final improvements to land on 0-2 extra hours per day.
Do you still endorse this program? How much sleep improvement have you derived from it? How would I know whether I would get any benefit?
Still strongly endorsed.
Unfortunately I was sort thrown out of balance by covid.
Before covid started my sleep was the best it had ever been; I’d fall asleep within 10 min of going to bed and feel really well rested after 9h in bed. However, when covid struck I started working very long and weird hours and violating the basic sleep hygiene rules of the program. So things got worse for a while.
I’ve now returned to trying to redo it, without the help of the app. What I learnt from that is that it matters a lot do it very exactly. Sticking with high precision to the actual rules set up (strict bed and wake times, leaving bed after 15 min if you haven’t fallen asleep, so as to condition yourself to quickly fall asleep).
Which program is that, if I may ask?
Swedish program called learningtosleep.se
I think they just do whatever the standard sleep cbt thing is (at least that’s what they say).
I’m considering doing Tucker Peck’s Drug Free Sleep, but haven’t tried it yet.
Interview with Tucker on CBTi.