Sleep restriction therapy temporarily limits time in bed to match your actual average sleep time, building sleep pressure that helps you fall asleep faster and sleep more continuously.
CBT-I science
What Is Sleep Restriction Therapy, and Why Does It Work?
It sounds counterintuitive: to sleep better, you spend less time in bed at first. Here's the logic behind one of CBT-I's core techniques.
Somnera Clinical Team5 min read
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- ✓Your Insomnia Severity Index (ISI) score
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- ✓How your sleep improves, night by night
As your sleep efficiency improves, your time in bed is gradually extended — always guided by data from your own sleep log, never by guesswork.
Frequently asked questions
Limiting time in bed to your actual average sleep time builds sleep pressure, which helps you fall asleep faster and wake less during the night. As efficiency improves, time in bed is gradually extended.
Most people notice a difference within one to two weeks, though the first few nights are typically the hardest as sleep pressure builds.
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