Sleep scheduling and phase advancing is most effective when combination with the other treatment components, including:
Here is a description of what is involved with sleep scheduling and phase advancing:
(1) Initial sleep scheduling
(A) On the basis of the assessment, we will design an individualized sleep schedule to start with.
(B) You are to try to maintain this schedule as close as possible for at least a week to start.
(C) Set an alarm for your rise time, and consistently get up at this time.
(C) Don't engage in long naps (limit naps to no more than 20 minutes once a day).
(2) Phase advancing
(A) Once your sleep schedule has become regular and you are not oversleeping, begin shifting your wake-up time progressively earlier in 30-minute steps every 3-4 days. Be careful not to rush the process. Make sure you are waking up comfortably at each new wake-up time before you try shifting your wake-up time 30 minutes earlier. Each 30-minute change may take just a few days, or require a week.
(B) With each change to your rise time, you can move your bedtime earlier. It may be best to move your bedtime in 15 minute increments. Shift the timing of your melatonin and light exposure accordingly.