Inst. for Sleep
Tools > Therapy

Sleep Restriction Therapy (SRT)

SRT is a core component of Cognitive Behavioral Therapy for Insomnia (CBT-I). It works by temporarily restricting Time in Bed (TIB) to closely match actual Total Sleep Time (TST), thereby increasing homeostatic sleep drive.

Rule: The initial prescribed Time in Bed should equal your current average Total Sleep Time, but never less than 5.5 hours.

Prescribed Sleep Window
TO

Maintain this exact window for 7 days. If sleep efficiency exceeds 90%, increase window by 15 minutes.