Find Sleep Restriction Therapy

Sleep Restriction Therapy is a behavioral treatment that helps consolidate fragmented sleep by limiting time in bed to match actual sleep time. The goal is to improve sleep efficiency — the percentage of time spent asleep versus the time spent in bed — by building sleep pressure and reducing prolonged wakefulness at night.

Despite its name, SRT doesn’t deprive you of sleep. Instead, it resets your biological sleep drive through a structured process of sleep window regulation. Over time, the body learns to associate the bed with sleep, not wakefulness or frustration. This makes SRT one of the most effective tools in CBT-I (Cognitive Behavioral Therapy for Insomnia), the gold standard in behavioral sleep medicine.

SRT is widely used to treat chronic insomnia, whether it’s difficulty falling asleep, staying asleep, or waking too early. It also benefits those whose sleep problems are secondary to other health conditions. Conditions that respond well to SRT techniques include:

• Chronic insomnia (primary or secondary)
• Sleep-onset insomnia (trouble falling asleep)
• Sleep-maintenance insomnia (frequent nighttime awakenings)
• Early morning awakenings
• Low sleep efficiency (spending too much time in bed awake)
• Anxiety-related insomnia
• Depression-related sleep disturbances
• Insomnia related to chronic pain or medical conditions
• Difficulty sleeping despite medication use

If you’re spending more and more time in bed hoping for more sleep — and it’s only making things worse — Sleep Restriction Therapy can help restore balance and predictability to your nights.

SRT therapy is effective for a wide range of individuals, especially those who:

• Have struggled with longstanding sleep problems
• Spend excessive time in bed hoping for more sleep but wake up exhausted
• Have become dependent on sleep medications and want to taper off safely
• Tried sleep hygiene tips (no screens, dark rooms, supplements) without meaningful improvement
• Suffer from hyperarousal, stress, or “racing mind” when trying to fall asleep
• Work irregular schedules (e.g., shift workers) and need help regulating circadian rhythms
• Are looking for non-pharmaceutical, evidence-based treatment that teaches real skills

Even individuals who feel they’ve “tried everything” often find success with Sleep Restriction Therapy when implemented under the guidance of a trained sleep therapist.

The process begins with a thorough sleep assessment, typically using sleep logs or a diary over 1–2 weeks. Then:

• Your therapist calculates your average nightly actual sleep time.
• A restricted sleep window is created — for example, 5.5 hours — matching your real sleep, not total time in bed.
• You’re instructed to only go to bed during this window, creating stronger sleep pressure.
• Over time, as sleep efficiency improves (more of your time in bed is spent sleeping), the sleep window is gradually expanded.
• Consistency is key: you’ll maintain fixed wake times, even on weekends.
• Adjustments are made weekly based on logs, fatigue levels, and individual response.

Unlike sleep medications, which aim for instant relief, Sleep Restriction Therapy rebuilds your sleep system naturally— leading to sustainable, long-term improvement.

Yes — when done under the guidance of a trained sleep therapist, SRT is both safe and highly effective. However, it's important to proceed with professional support, because:

• Daytime sleepiness is normal initially, especially during the first 1–2 weeks.
• Therapists monitor symptoms and adjust the plan to prevent excessive fatigue.
• SRT is not recommended for individuals with untreated sleep apnea, seizure disorders, or certain medical conditions without medical clearance.

Your therapist will work with your physician if needed to ensure SRT is appropriate and safe for you.