Sleep · CBT-I
Sleep Restriction Schedule (CBT-I)
The CBT-I workhorse, on one page
Sleep restriction — the CBT-I workhorse — compresses time in bed to the sleep you're actually getting, then rebuilds. Uncomfortable for two weeks, then powerful. Coordinate with a clinician if you have any medical condition affected by sleep loss.
Average total sleep I'm getting per night (last 2 weeks)
My target wake time (fixed, 7 days/week)
Calculated bedtime = wake time − average total sleep
Rules for this week: don't go to bed before calculated bedtime, get up at target wake time every day, no naps.
M
T
W
T
F
S
S
To bed
Fell asleep
Wake time
Total sleep
Efficiency %
When sleep efficiency exceeds 85% for a week, move bedtime 15 minutes earlier.