Sleep · CBT-I
Sleep Restriction Worksheet
Less time in bed, more consolidated sleep
Sleep restriction (technically time-in-bed restriction) is the most powerful CBT-I tool. Counter-intuitive: less time in bed → more consolidated sleep → shorter latency and fewer wakes.
Calculate the window
Average actual sleep from diary + 30 minutes = time in bed. Minimum 5.5 hours. Anchor to wake time first, then set bedtime.
Wake time (fixed) / Bedtime (calculated)
Sleep efficiency check (weekly)
Sleep efficiency = actual sleep ÷ time in bed. Above 85% for a week → add 15 min to window. Below 80% → subtract 15 min.
Week
Avg sleep
Time in bed
Efficiency %
Adjust to
Trust the protocol
The first week feels worse. Weeks 2–4 rebuild consolidated sleep faster than any sleep aid on the market.