Record 018 · Rest · 1987
67%87.18.Z
Sleep Restriction Therapy
Arthur Spielman
“Spielman's protocol of cutting time in bed to match actual sleep, then titrating up.”
Counterintuitive and effective: compress the sleep window, raise efficiency, then add minutes. Still core CBT-I.
Opened sleep dose as a scheduled window.
- Sleep window compression
- Efficiency titration
- CBT-I core method
Shrink the night until it fills.
