Cool method i'm using to improve sleep

So I heard of this method called "restrictive sleep therapy" in pscyhology class. It is super counter intutive, but has been been working great. Calculate how much time you spend in bed, and then estimate roughly how much of that time is spent actually sleeping.

Now, limit yourself to only laying in your bed to your estimated sleep time. I was going to bed at 11:30 and waking up at 6:00 for two weeks. I became sleep deprived (which is the point), but my quality of sleep improved and I began to sleep through the night. Once you begin to sleep at least 85% of the time your actually laying in bed, you start going to bed 15 minutes earlier. I am now going to bed at 10:30 and waking up at 6:00, feeling pretty good, and sleeping through the night. I will probably keep on dropping to an earlier time until I reach 10:00.

Some imporant steps:

-Take 1 mg (anything LESS than 3 mg) of Melatonin 1.5 hours before desired bed time

-Wake up at the same time every morning

-If you can't fall asleep within 15 minutes, get up and lay somewhere else. The goal is not to associate your bed with anything except sleeping

-Avoid hanging out in your bed or bedroom unless its for sleeping

-limit the naps, it will throw things off a little bit

-no caffeine after 4 pm

-Meditate, the sleep hypnosis thing will put you out even faster

Just something I wanted to share with you guys! Working well for me.