Sleep Restriction Therapy (SRT)
How Sleep Restriction Therapy Works
SRT deliberately limits your time in bed so that it matches your average Total Sleep Time (TST). The resulting sleep pressure helps you fall asleep faster and stay asleep longer. Over several weeks you gradually extend time in bed as efficiency improves.
Step‑by‑Step Protocol
- Baseline week: record bed‑time and wake‑time for 7 nights with our sleep diary.
- Calculate TST: average the 7 nights.
- Set Time‑in‑Bed (TIB): TST + 30 minutes (min 5 h, max 8.5 h).
- Adhere: keep the same bedtime / wake‑time ±15 min for the next week.
- Adjust weekly: if sleep efficiency ≥ 85 %, add 15 min to TIB; if < 80 %, subtract 15 min.
Example Calculation
| Night | TST (h) |
|---|---|
| Mon | 5.5 |
| Tue | 6 |
| Wed | 5 |
| Thu | 6 |
| Fri | 5.5 |
| Sat | 6 |
| Sun | 5 |
| Average | 5.6 |
TIB = 5.6 + 0.5 ≈ 6.0 h. If you plan to wake at 07:00, go to bed at 01:00.
Sleep Restriction Therapy Effectiveness
Research shows that SRT is one of the most powerful components of CBT-I. Studies report that:
- 80-90% of patients see significant improvement in sleep quality
- Average sleep onset time decreases by 30-45 minutes
- Sleep efficiency typically improves by 15-20%
- Benefits are maintained long-term (1+ years) after treatment
Frequently Asked Questions
Will I feel worse before I feel better?
Yes, the first 3–5 nights often feel tougher because you are building sleep pressure. Stick with the schedule – most people notice improvement after the first week.
Can I nap during SRT?
Napping undermines the sleep pressure you are trying to build. If you have to nap, limit it to 20 minutes before 3 pm.
How long does Sleep Restriction Therapy take to work?
Most people notice initial improvements within 1-2 weeks. Full benefits typically develop over 4-6 weeks of consistent practice.
Are there any side effects of Sleep Restriction Therapy?
Temporary daytime sleepiness is common during the first week. Avoid driving or operating heavy machinery if severely sleep deprived. Consult a healthcare provider before starting if you have bipolar disorder or seizures.