If you're battling sleep deprivation, experts suggest temporarily cutting back on time in bed—a counterintuitive strategy known as sleep restriction that can rebuild healthy sleep patterns.
Poor sleepers often spend too much time tossing and turning, which fragments their rest even further, according to psychologists at Haaglanden MC Sleep Center. Sleep restriction addresses this by limiting bed time to match actual sleep needs, eliminating wasted wakeful hours and conditioning your body for deeper, more efficient slumber.
Focusing on Quality Sleep
Sleep restriction is a proven component of cognitive behavioral therapy for insomnia, best undertaken with professional guidance. Harvard Health Publishing outlines a straightforward approach: Start with just four hours in bed on the first night, delaying bedtime. If you sleep solidly during that window, gradually add 15-30 minutes each subsequent night until you achieve over 80% sleep efficiency—meaning most of your bed time is spent asleep, leaving you refreshed during the day.
Building Positive Sleep Cues
Haaglanden MC experts recommend complementing sleep restriction with positive sleep hygiene. Create consistent bedtime rituals and optimize your environment—your bed, bedroom, and evening routine signal to your body it's time to wind down. Avoid disruptive habits like scrolling on your phone in bed, which confuse these cues and breed anxiety. Instead, opt for relaxing activities: roll out a yoga mat, lower the lights, and try gentle stretches to prime your mind and body for rest.
Text: Emma Verweij, Sources: Haaglanden MC / Harvard Health Publishing
