Sleep Restriction
Sleep restriction is an evidence-based intervention for treating insomnia by improving sleep efficiency through controlled sleep schedules.
Sleep Restriction
Everyone has nights when they struggle to fall asleep or stay asleep. These problems usually improve by themselves over time. However, persistent difficulties with sleep (or ‘insomnia’) can affect many areas of your life, including how you think and feel.
The Sleep Restriction exercise helps you improve your sleep by spending less time awake in bed. By setting a steady sleep schedule based on how much you actually sleep, it builds a stronger drive for sleep. This can help you fall asleep faster and sleep more soundly.
Overview
Sleep restriction is an effective behavioral intervention used to treat insomnia by improving sleep quality and efficiency. By initially inducing a mild sleep deficit, this technique encourages natural sleep onset and consolidates sleep periods, thus reducing excessive time in bed without sleep. It is a core component of cognitive behavioral therapy for insomnia (CBT-I) and can be used independently or within a treatment package.
Also available as:
PDF ToolUse this tool with your clients
Support therapeutic work between sessions.
Assign
Send the tool securely to your client.
Client completes
Your client works through it on any device, at their own pace.
Review
Review their responses before the next session.
Part of a complete library of evidence-based tools
Worksheets, guides, audio resources and interactive digital tools for mental health professionals.