😴 CBT-I (Cognitive Behavioral Therapy for Insomnia) Simulator

Sleep Restriction Therapy — Compressing Time in Bed

Time in bed is matched to estimated sleep time to build pressure.

• 5.5 h: Typical starting TIB (placeholder baseline value)
• 5.0 h: Minimum allowed TIB (placeholder safety floor)
• Weekly: Review cadence (placeholder schedule)
• Daily: Sleep diary use (placeholder tracking method)

How restriction builds sleep drive

Placeholder: shorter time in bed concentrates sleep pressure into one block.

Stimulus Control — Re-Pairing Bed With Sleep

The bed becomes a cue for sleep only, not wakefulness or worry.

• ~20 min: Leave-bed threshold (placeholder awake rule)
• Fixed daily: Wake time (placeholder anchor)
• Moved out: Non-sleep activities (placeholder rule)
• Avoided: Naps (placeholder guidance)

Rules that restore the bed-sleep cue

Placeholder: leaving bed when awake breaks the bed-wakefulness link.

Consolidation — Homeostatic Drive Meets Conditioned Cue

Rising sleep drive and a cleaner cue combine to consolidate sleep.

• Nightly: Drive buildup (placeholder mechanism)
• Rises weekly: Association strength (placeholder trend)
• Decreases: Fragmentation (placeholder trend)
• Increases: Deep sleep (placeholder trend)

Why consolidation follows restriction

Placeholder: less broken sleep concentrates into a denser, sounder block.

Sleep Efficiency Climbing Across the Program

Efficiency trends upward week over week with adherence.

• ~65%: Week 1 efficiency (placeholder starting value)
• ~90%: Week 8 target (placeholder goal value)
• Sleep / TIB: Efficiency formula (placeholder ratio)
• Accelerates gain: Adherence effect (placeholder note)

Tracking the efficiency curve

Placeholder: efficiency is charted weekly against the adherence level.

Titrating Time in Bed Back Upward

Once efficiency is high, time in bed is extended in small steps.

• +15–20 min: Extension step (placeholder increment)
• Efficiency >85%: Trigger threshold (placeholder rule)
• Weekly: Reassessment (placeholder cadence)
• ~7.5–8 h: End goal TIB (placeholder target)

Safely widening the sleep window

Placeholder: extension only proceeds while efficiency stays high.

Placeholder: gains are protected by extending time in bed gradually.