Sleep restriction is a common CBT-i technique to restore normal sleep habits. Some notes on the technique:

1. Consistent and reliable wake up time is important.

2. The sleep window can be compressed to suit the desired wake up time.

3. Shift bedtime as late as needed to sleep until the target wake up time (don’t go to be early).

4. Shift wind-down time to suit the target wake up time / sleep time. Don’t start wind-down too early.

5. Once wake up time has been established, gradually wind back bed time, keeping desired wake up time.

6. Keep a minimum 5 hour sleep window.

7. Most people need 6 1/2 to 9 hours sleep. Individual needs vary.