What is sleep restriction therapy?

Sleep Restriction Therapy
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What is sleep restriction therapy?

Sleep restriction is a therapy in which you limit how long you spend in bed each night. It helps you get better sleep over time. You start out by limiting your time in bed each night, based on how long you usually sleep on average. Over time, you gradually stay in bed longer as you're able to sleep longer and wake up less often.

At first, following this schedule can make you feel very tired. It might be frustrating—and seem strange—to limit your time in bed. But over time it can help you fall asleep faster. Your goal will be to gradually increase your sleep time until you get enough sleep each night to feel rested.

Managing insomnia with sleep restriction therapy

Sleep restriction therapy is a way of managing sleep problems so that you get better sleep over time. You start by limiting how long you spend in bed each night. Your goal will be to increase your sleep time gradually until you get enough sleep each night to feel rested.

You can work with a sleep specialist to find a schedule that works best for you. In general, here's how sleep restriction therapy works.

  • Figure out how much total sleep you get each night, on average. If it's not the same amount every night, try to determine your total sleep time on an average night. Keeping a sleep journal can help you know your sleep patterns and typical sleep times.
  • Set a schedule for bedtime and getting up. Plan to stay in your bed each night for only the amount of time that you typically sleep. For example, if you get about six total hours of sleep on average, then only spend 6 hours in your bed. Make your "lights out" time and the time you get up the same each night.
  • During the time you spend out of bed at night, find relaxing activities to do, such as reading or listening to music.
  • After following your new sleep schedule for one week, increase the amount of time you stay in bed.
  • Each week, gradually increase the time you spend in bed each night. This will help you start to increase your sleep time, as long as you're not spending too much time lying awake in bed. Your sleep specialist can help you figure out how long you should be sleeping compared with how long you're in bed each night. This is called your sleep efficiency.

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