Sleep · CBT-I
Rebuild solid sleep
Better sleep comes from spending less time in bed, not more — until your sleep gets dense and deep again, then we widen the window. Log a few nights and we’ll find your starting window.
⚠️ A heads-up: sleep restriction makes most people sleepier in the short term, and it isn’t right for everyone — if you have bipolar disorder, a seizure history, or do safety-sensitive work, check with your clinician before restricting your sleep window.
Your current window: 00:00 → 06:00
To help make your sleep more solid and continuous, we are matching your time in bed to your current average actual sleep time of six hours.
Last night
Over 4 nights: avg 6.5h asleep in 8.1h in bed — 81% efficiency.
Stimulus control
- Bed is for sleep (and sex) only — no scrolling, working, or worrying in bed.
- If you're awake more than ~20 minutes, get up, do something calm in dim light, return when sleepy.
- Get up at the same time every day — even after a rough night, even on weekends.
- No naps (or one short early-afternoon nap at most).
- Wind down off screens before your window opens.