Sleep Tool
Sleep Restriction Calculator
Estimate a conservative sleep window inspired by CBT-I principles. This is an educational tool, not medical treatment.
Calculate a sleep window
Enter your estimated average sleep time and fixed wake time. The tool creates a conservative educational sleep window.
Suggested sleep window
01:00 – 07:00
Approximate time in bed: 6.0 hours
What is sleep restriction?
Sleep restriction is a CBT-I technique that limits time in bed to better match actual sleep time. The aim is to improve sleep efficiency and reduce long periods awake in bed.
Important safety note
Be careful with restrictive sleep scheduling if you have bipolar disorder, epilepsy, severe daytime sleepiness, suspected sleep apnea, safety-critical work, or significant medical illness.
Example
If you sleep about 6 hours per night and need to wake at 07:00, a conservative starting sleep window could be around 01:00–07:00. This should be adjusted carefully based on sleepiness, safety, and actual response.