yeah there's that theory that insomniacs should actually restrict sleep, to try and reset their body clock. Also, cut out blue light at night (but bright light in the morning is good, for circadian rhythm)
- Sleep restriction. To increase a client's sleep efficiency, the therapist curtails the time in bed to the actual amount of time the client sleeps. For example, if a client usually sleeps six hours out of eight spent in bed, the therapist will advise her to go to bed only six hours before she needs to wake up. The restriction initially results in even less sleep than before, because she may still be awake for two of the six hours in bed. However, as her fatigue builds, she falls asleep faster and sleeps in a more consolidated fashion--also countering the conditioned arousal at bedtime. Once her sleep is highly efficient at six hours, the therapist gradually increases the time in bed, resulting in longer, more efficient sleep.
I downloaded f.lux, cuts out blue light on computer if you use it at night