If you've already chatted with Sônia for a few days, you've probably noticed that you earn (or lose) points in the Sleep Watchers program as you complete sessions and fill out (or don't) the sleep diary. ps: if you don't know what the sleep diary is yet, you'll discover this tool in session 3.
The scoring system
This point system is based on Spielman's study1 from 1987, one of the main references in cognitive behavioral therapy for insomnia (CBT-I), so you can track your progress in the program.
Why does it exist?
With this scoring system, you can get an idea of how close you are to overcoming your insomnia (to understand more, read the section below: What's behind the scoring system).
How it works
Sessions:
- for each session you complete: + 2 points.
Diary:
- for each completed diary: + 2 points.
- for each day without completing the diary you lose: -0/-1/-2/-3/-4 points
- On the first day without completing it you don't lose points, but for each additional day without completing, you lose more points (-1 point on the second day, -2 points on the third day, up to -4 points)
- When we deduct points, it's not that we want to penalize you. Quite the opposite, the only thing we want is to help you in the program, so it's important that you know that when you fail to complete the necessary tasks (like doing the daily sessions and filling out the sleep diary), there is a setback in your improvements.
Overcoming insomnia*:
- Some people start seeing significant sleep improvements with 100 points.
- Most people with insomnia tend to see major sleep improvements with 150 points.
- Some people with more severe insomnia usually need 200 points to substantially improve their sleep**.
*Insomnia is a condition that can vary greatly from person to person, but these numbers are approximations based on Spielman's 1987 study1.
** As we mentioned, CBT-I is not perfect, there are people who even after reaching this 200-point goal won't see substantial improvements in sleep, usually 1 in 5 people. In these cases, it's possible that some other condition is affecting you, and that's why we suggest following up with a sleep medicine specialist.
What's behind the scoring system
CBT-I uses various techniques to help you overcome insomnia. One of the main ones, sleep restriction, uses your sleep pressure to help you fall asleep and stay asleep more easily on subsequent nights.
Therefore, one of the painful premises of this program is that in order for you to sleep more, you may first need to start sleeping less (and we know this is not a super pleasant idea for anyone, especially for those with insomnia).
Depending on how severe your insomnia is, how committed you've been to the program suggested here at Sleep Watchers, and how well your body is receiving these changes, this may vary, but generally the program tends to follow this progression:
We know this is much easier in theory than in practice, and that's why it's completely normal that during the first few weeks after starting sleep restriction, your body is tired, and your mind will think about giving up.
What we want to show you is that you've already done most of the work, and even sleeping less, you're closer to overcoming insomnia, and the best possible decision is to push through for just a few more weeks to overcome insomnia for good!
Feedback
If you want to ask our team any questions or make suggestions about this scoring system, don't hesitate to contact us by email mailto:lucas@vigilantesdosono.com or through Sônia!
