SLEEP RESTRICTION CALCULATOR

The sleep restriction protocol, on your data

Sleep restriction therapy works. Most insomniacs never get access to it. This tool runs the protocol on your numbers.

Sleep restriction therapy is a CBT-I component with stronger evidence than every sleeping pill in head-to-head trials. It works by deliberately compressing your time in bed to match the sleep you are actually getting, then re-expanding the window as sleep efficiency rises. The result is consolidated, deeper, less fragmented sleep, usually within four to six weeks.

This calculator collects a brief baseline, screens for the conditions where self-administered restriction is unsafe, and outputs your initial restricted window. The full protocol and the rationale are in the sleep restriction therapy article.

Read the full protocol in the sleep restriction therapy article.

This tool does not provide medical advice. See our medical disclaimer for guidance on when professional evaluation is the right next step.