The first time in bed is usually the average total nighttime sleep time of the last week. In the first few weeks of treatment, it is not unusual to experience increased daytime sleepiness as you become familiar with your new sleep cycle. Subsequent steps consist of gradually increasing the time spent in bed. People with severe sleep disorders should not attempt an SRT without supervision from a sleep specialist.
Your sleep journal also helps you and your coach track your progress as sleep improves and determines basic sleep requirements (the minimum amount of sleep your brain and body need to recover).
What is restrictive sleep therapy?
A person can calculate their sleep efficiency score (SE) by dividing the time they spend sleeping by their time in bed and multiplying by 100 to get a percentage. A person should commit to sticking to their schedule for around 2 weeks while continuously tracking their bed and sleep time. A person with sleep disorders has difficulty falling asleep or staying asleep, and the problem can significantly affect daily life. SRT is an important part of CBT-I and is an effective treatment for people with sleep disorders with short or typical sleep duration.
After all, the goal of sleep restriction therapy is to help you reach the point where you get the amount of sleep you need without sacrificing sleep quality.