- Bed Time Number (BTN) = total time spent in bed (excluding time for intimacy)
- Sleep Time Number (STN) = total time sleeping.
So to summarize from the last blog past on this subject: Healthy Sleep occurs when you sleep for more than 7 hours per night, without spending significantly more time lying in bed.
If your BTN significantly exceeds your STN and your STN in less than 7 hours, then you might be suffering from a sleep disorder. For example, you go to bed with the intention of sleeping at 9 pm and get out of bed at 8 am. This means that your BTN = 10 hours. You are actually in bed for a total of 10 hours. But, you believe your average STN = 5 hours meaning that you have only been asleep for 5 hours. Then, you are fatigued or tired during the day. This can indicate the signs a significant sleep disorder.
Most people who believe they have difficulty sleeping at night think that the best way to improve sleep quality and duration is to increase the amount of time in bed, the BTN. Seems to make sense…the more I lay in bed trying to sleep, the greater the chance that I will get more sleep, right?! Wrong!!
This scenario is what causes chronic insomnia. The goal should always be that the average BTN is just slightly higher than the STN.
Lying in bed trying to sleep increases the anxiety level about sleeping and makes matters even worse. Sleep only occurs when the mind is relaxed and in sleep mode. When you try too hard to sleep, it ends up being counterproductive and should be avoided.
If your BTN greatly exceeds your STN and you have daytime symptoms of fatigue or tiredness, then you would benefit from Cognitive Behavior Therapy (CBT) for Sleep. Studies have shown that CBT works better than sleeping pills for Insomnia. Zeeba Sleep Center can help get your Sleep Time Number back on track so call us today at (702) 242-1562 or visit us online for more information.