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.