Could sleep restriction therapy be the key to better sleep?
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
If you can't seem to catch those zzz's, sleep restriction therapy could help. Learn how spending less time in bed might actually improve your sleep and how to practice.
We’ve all been there: It’s late, you’ve been lying in bed for hours, and no matter what you do, you can’t seem to fall asleep. It’s frustrating and exhausting, but the reality is, this happens from time to time.
But when sleeplessness becomes a regular occurrence, you should consider the possibility that you’re dealing with chronic insomnia — and the solution may lie beyond just cutting back on caffeine, sticking to a bedtime routine, and avoiding your devices before bed.
One approach that’s been proven to help is sleep restriction therapy. While the term “sleep restriction” may sound scary and counterintuitive, this approach has been shown to be a game-changer for many people who struggle to get the rest they need. Here’s why.
What is sleep restriction therapy?
Sleep restriction therapy is a behavioral treatment for insomnia, often used as part of cognitive behavioral therapy for insomnia (CBT-I). The basic idea is to limit the amount of time you spend in bed to only when you’re actually asleep.
This might sound confusing at first — after all, how is spending less time in bed going to help you sleep better? But sleep restriction therapy isn’t about depriving you of sleep. In fact, by limiting your time in bed to only when you’re actually sleeping, you can start to rebuild your body’s natural sleep-wake rhythm.
If you’re currently in bed for eight hours but only sleeping for five, sleep restriction therapy will reduce your time in bed to around five hours. Then, as your sleep becomes more consistent, your time in bed can be gradually increased.
When you’re not lying awake for hours, your body can associate your bed only with sleep. This can help reset your internal clock so you fall asleep faster and stay asleep longer.
Sleep restriction therapy has several key points:
Timing: The less time you spend tossing and turning, the quicker your brain and body can associate your bed with sleep.
Part of a broader approach: Sleep restriction therapy is often used alongside other techniques in CBT-I, like relaxation exercises and stimulus control, which can help break bad habits related to sleep.
Customizable: Your sleep window, or the amount of time you spend in bed, is adjusted based on how your sleep improves, so it can be tailored to your needs and progress.
While the idea of spending less time in bed can seem tough—especially when you’re already tired—many people find that once they get used to the schedule, they start to fall asleep faster and wake up feeling more refreshed.
Does sleep restriction therapy actually work?
Sleep restriction therapy can improve sleep quality for people with insomnia — especially when combined with other techniques, according to research.
So why does it work? When you limit the amount of time you spend in bed, your body builds up something called “sleep drive,” which is basically your body’s natural urge to sleep. This can make it easier for you to fall asleep faster and stay asleep through the night.
In addition, research shows that sleep restriction therapy may help people consolidate their sleep, or spend more time in deeper, restful sleep without waking up frequently. By aligning your sleep window (the time you allow yourself to be in bed) with the time you’re actually asleep, you’re giving your body the chance to use that time more efficiently.
Many people start noticing improvements after a few weeks, but others might see benefits sooner, especially if they stick closely to the sleep schedule and resist the temptation to spend extra time in bed.
The adjustment phase: What to expect with sleep restriction therapy
Sleep restriction therapy can feel challenging at first, because reducing the time you spend in bed may initially leave you feeling more tired during the day, especially in the first week or two.
Try not to worry, this is normal and part of the process. You’re aiming to build up your sleep drive, and at first you might feel like you’re not getting enough sleep. But stick with it if you can — as your body adjusts, you’ll likely start to fall asleep more quickly and stay asleep longer. This means you’ll likely notice that you wake up feeling more refreshed, even if you’re spending less total time in bed.
As your sleep improves, you can gradually increase your time in bed until you reach a healthier, more satisfying sleep schedule.
Does sleep restriction therapy work for everyone?
While sleep restriction therapy has been proven to help many people, some people respond more quickly than others. But of course, it’s not for everyone. If you have other sleep disorders like sleep apnea, or a medical condition that requires you to spend more time resting, sleep restriction therapy might not be your best option. Either way, you should speak to a doctor or sleep specialist to figure out the best treatment plan.
Overall, though, sleep restriction therapy can offer a real and lasting improvement for people dealing with chronic insomnia. It’s not always an instant fix, but if you’re patient, it can lead to better, more consistent sleep, so you can feel more like yourself during the day.
What to consider before doing sleep restriction therapy
Sleep restriction therapy can be very helpful in improving your sleep, but make sure you’re approaching it mindfully. You might also want to consider incorporating these 10 sleep hygiene tips for better rest.
Sleep restriction therapy can feel tough at first: Reducing the time you spend in bed as you build up your sleep drive may mean you feel more tired during the first few weeks.
Consistency is key: We know it’s hard, but it’s important to stick to the sleep schedule, even on weekends or days when you feel tempted to catch up on sleep. Be prepared to commit to this to help your body adjust and form a new routine.
You’ll need to track your progress: To maximize the benefits of sleep restriction therapy, record your bedtimes, wake times, and nighttime awakenings. Using a sleep diary or tracking app can help you monitor your progress and identify when to adjust your sleep window.
It’s not for everyone: Sleep restriction therapy is typically recommended for people with chronic insomnia, but it may not be suitable if you have other health issues, such as sleep apnea or major mood disorders. Talk to your doctor before starting the therapy.
Patience is required: Sleep restriction therapy can take weeks or even months to see full results. But for many, the benefits are long-lasting and can result in more consistent, restful sleep.
Avoid daytime naps: During sleep restriction therapy, you’ll need to avoid daytime naps as they can weaken your sleep drive and hinder nighttime sleep. If you really can’t go without a snooze, limit it to 20 minutes early in the day. Stay active with light activities to maintain your energy levels, so you’re tired enough to sleep when night falls.
A step-by-step guide to sleep restriction therapy
Ready to try sleep restriction therapy? The good news is, it’s a simple process. Here’s a step-by-step guide to help you get started — and stay on track.
1. Track your sleep for one week
For about a week, keep a diary where you record details of your sleep. You’ll want to be sure to document:
What time you go to bed
How long it takes you to fall asleep
How many times you wake up during the night
What time you wake up in the morning
How long you stay in bed after waking
This information can help you determine your total sleep time—the time you actually spend sleeping, not just lying in bed—which forms the foundation of your sleep restriction therapy plan. Use a simple notebook or download a sleep tracking app that helps you log your data.
2. Set your initial sleep window
Once you know how much you’re really sleeping each night, create your initial sleep window. This is the amount of time you’re allowed to spend in bed each night. Match your sleep window as closely as possible to your total sleep time from the past week.
Let’s say you’ve been spending eight hours in bed but only getting around five hours of actual sleep. This means your starting sleep window would be about five hours, so you might set your bedtime at midnight and plan to wake up at 5 a.m.
Even though this seems short, stick to this schedule every day, including weekends to begin resetting your body’s internal clock. It might be tempting to sleep in or adjust your sleep window on the weekends, but that can disrupt the process.
3. Avoid lying awake in bed
One of the main goals of sleep restriction therapy is to break the habit of spending time awake in bed. If you find yourself lying awake for more than 15–20 minutes during your sleep window—whether it’s at the beginning of the night or if you wake up in the middle of the night—get up.
Do something relaxing and non-stimulating until you feel sleepy again, like reading a book. It can be tempting to turn on the TV or scroll on your phone, but try to avoid screens, as the blue light can make it harder to fall asleep. Once you feel sleepy, go back to bed. This can help reinforce the connection between being in bed and being asleep, rather than tossing and turning, which can lead to more frustration and anxiety about sleep.
💙 Gently Back to Sleep is a soothing playlist that can help you fall asleep, even if you’ve just woken up unexpectedly.
4. Gradually extend your sleep window
After a week or two of following your initial sleep window, you’ll likely start to notice that you’re falling asleep faster and sleeping more consistently through the night. When this happens, it’s time to gradually extend your sleep window by 15–30 minutes—but only if you’re consistently sleeping through the night without waking up for long periods.
Continue doing this for another week, and if your sleep remains solid, you can add more time. Just fight the urge to increase your sleep window quickly. If you extend it too much before your body’s ready, you might fall back into old patterns of lying awake in bed.
💙 Creating an environment conducive to sleep can help you fall asleep quickly. Try turning on Dream With Me, a Sleep Story narrated by Harry Styles.
5. Stick to the schedule
It’s tempting to nap or shift your sleep hours, but this can throw off your progress. Avoid naps during the day unless absolutely necessary, and keep the same bedtime and wake-up time, even on weekends or days off.
If you feel sleepy during the day, keep yourself awake with light activities like taking a walk, stretching, or doing something mentally stimulating. Avoid caffeine and heavy meals close to bedtime, as these can interfere with your sleep later on.
💙 Consistency is important for sleep restriction therapy — but it’s also really tough. Tamara Levitt’s Building Consistency meditation, part of her Staying on Track series, can help you build better habits.
Tips for success during sleep restriction therapy
Sleep restriction therapy can feel like a big adjustment at first, but with a little patience and persistence, it can help you finally get the rest you need. By gradually adjusting the amount of time you spend in bed, you’ll retrain your body to associate bedtime with sleep, which can make it easier to fall asleep and stay asleep through the night.
Be patient with yourself: Sleep restriction therapy can take time to show results, and the first few weeks can feel especially tough. It’s completely normal to feel extra tired at first, but stick with it so your body can adjust to the new routine.
Create a relaxing bedtime routine: To help tell your body when it’s time for sleep, use calming pre-sleep habits like dimming the lights, practicing deep breathing, reading, or taking a warm bath. Explore these nine tips to build a better bedtime routine.
Don’t give up if you hit a rough patch: You may have a few difficult nights even after starting to see improvements. Stick to your sleep window and your schedule, and you’ll likely get back on track soon.
Sleep restriction therapy FAQs
How long does sleep restriction therapy take to see results?
Some people start to notice improvements from sleep restriction therapy changes within the first two to three weeks, while for others, it might take six weeks or more.
In the early stages, you might feel more tired or even frustrated because the therapy involves spending less time in bed. But with patience and consistency, your body can start to adjust. As your sleep drive builds, you’ll likely find that you fall asleep faster, wake up less during the night, and feel more rested when it’s time to get up in the morning.
Sleep restriction therapy is a gradual process, so give it time: The benefits can only unfold when you’re patient and consistent.
Can sleep restriction therapy be combined with other treatments for insomnia?
Sleep restriction therapy can be combined with other treatments for insomnia. It’s often used as part of a broader treatment called CBT-I, which includes other techniques like stimulus control (helping you break bad sleep habits) and relaxation exercises (like deep breathing or meditation).
These can complement sleep restriction therapy by helping reduce anxiety around sleep, or making you more relaxed before bed. In some cases, people also use sleep medication alongside therapy.
If you’re thinking about combining treatments, talk to a doctor or sleep specialist to make sure you’re getting the right mix of strategies for your situation.
Are there any side effects of sleep restriction therapy?
The most common side effect of sleep restriction therapy is increased daytime sleepiness, especially during the first couple of weeks. This happens because you’re intentionally reducing the amount of time you spend in bed, which might leave you feeling even more tired. But, this is an important part of the process — you’re aiming to build up your sleep drive so that when you do go to bed, you fall asleep faster and sleep more deeply.
While feeling extra tired can be annoying, it usually improves as your body adjusts to the new sleep schedule. If your tiredness feels overwhelming or starts to interfere with your daily activities, talk to a healthcare professional for guidance. They may suggest making adjustments to your sleep window or exploring other ways to manage your daytime sleepiness during the early stages of therapy.
How do I know if I’m a good candidate for sleep restriction therapy?
Sleep restriction therapy is generally recommended for people who have chronic insomnia, meaning they’ve been struggling with sleep for a long time — such as having trouble falling asleep, staying asleep, or waking up too early. If you spend a lot of time lying awake in bed, this therapy could be a good fit for you. In addition, here are six tips to improve your sleep.
But, if you have another sleep disorder like sleep apnea, where your breathing repeatedly stops and starts during sleep, sleep restriction therapy may not be the right approach. Similarly, certain mental health conditions like severe depression or anxiety may make the therapy might be more difficult to manage, particularly in the beginning.
Before starting any treatment, consult with a doctor or sleep specialist to make sure sleep restriction therapy is safe and appropriate for you.
How long do I need to do sleep restrictions for?
The length of time you’ll need to follow sleep restriction therapy depends on how your body responds to the process. Some people see significant improvements within a month or two, and can gradually begin increasing their sleep window as their sleep becomes more consistent.
For others, it might take longer, and they may need to stick with the therapy for several months before reaching the sleep quality they need.
Once your sleep improves and stabilizes, you can adjust your schedule to allow for more time in bed — as long as you’re still sleeping well. Continue to monitor your sleep patterns and maintain a consistent bedtime and wake-up time to help you keep your sleep on track, and if your insomnia returns, you can always revisit sleep restriction therapy to help reset your sleep patterns.
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