Behavioral Component

Your CBT-I clinician will guide you through the specifics, but generally, sleep restriction requires that you:

* Keep a sleep diary for 1-2 weeks,
* Alter your sleep schedule so that your time in bed is equal to your average total sleep time (these are calculated based on your sleep diaries), and
* Gradually increase the amount of time you spend in bed.

Initially, you may sleep less than you are used to and you may experience more daytime fatigue and/or sleepiness than is common for you. These initial side effects rarely last more than a few days to a week and are usually accompanied by more efficient sleep (that is, while in bed for shorter periods of time, you will fall asleep more quickly and experience less time awake over the course of the night).

Learn about other components of CBT-I now.