Sleep Restriction Therapy
Sleep Restriction Therapy
A method that improves sleep efficiency by limiting the time spent in bed to match your actual sleep duration.
Details
Sleep Restriction Therapy is a core technique of CBT-I that involves reducing the time window spent in bed to closely match your actual sleep time. At first, you may feel slightly sleep-deprived, but this builds up sleep pressure, helping you fall asleep faster and sleep more deeply. Once sleep efficiency reaches 85% or higher, bed time is gradually extended. Paradoxically, by reducing time in bed, the quality of sleep improves.
It is safest and most effective when carried out under the guidance of a professional like Mindy.
💡 Real-Life Example
If you lie in bed for 8 hours but only sleep for 5, you would restrict your time in bed to 5 hours in order to improve sleep efficiency.
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This content is for educational purposes and does not replace professional medical diagnosis.