Sleep Restriction Therapy Planner
Sleep restriction is the load-bearing piece of CBT-I. Tell us how much you actually sleep and your fixed wake time — we generate your prescribed window plus the standard 4-week ramp.
Week 1 prescription
— → —
— Applied the 5-hour floor — the protocol never prescribes less than 5h time in bed.
Optimistic 4-week ramp
Assumes you hit ≥90% efficiency each week and the window extends by 15 min. Real ramps are slower; treat this as the best-case curve.
Three rules to make this work
- Wake time is non-negotiable. The protocol works because the alarm is fixed; the bedtime walks back over weeks.
- No napping. Daytime naps blow up the sleep pressure that makes the short window land.
- If you can't fall asleep within 20 min, get up and follow the can't-sleep sequence. Don't lie there.
- Re-check efficiency every Sunday. ≥90% → window grows 15 min next week. 85–89% → hold. <85% → shrink 15 min.