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The Protocol That Sounds Like Punishment
13 min readarticle
Grace's first night of sleep restriction. The math: she currently lies in bed from 10 PM to 6:30 AM. That is 8.5 hours in bed. She sleeps about 5. Her sleep efficiency is 59%. That number is a disaster. CBT-I says: compress your bed window to match your actual sleep time. Bed at midnight. Alarm at...
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In this lesson you will learn:
- Sleep restriction compresses time in bed to match actual sleep time, building irresistible sleep pressure
- The first 3-4 days are brutal; by day 4-5, sleep onset typically drops dramatically
- HABIT trial (Lancet, 2023): effect size g=0.93, NNT=2.7 —the strongest insomnia intervention data
- +1 more takeaway
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