{"id":16166,"date":"2020-05-20T14:27:00","date_gmt":"2020-05-20T18:27:00","guid":{"rendered":"https:\/\/physioextra.ca\/conseils-sante\/technique-restriction-sommeil\/"},"modified":"2026-06-11T16:15:52","modified_gmt":"2026-06-11T20:15:52","slug":"sleep-restriction-therapy","status":"publish","type":"post","link":"https:\/\/physioextra.ca\/en\/health-tips\/sleep-restriction-therapy\/","title":{"rendered":"What is Sleep Restriction Therapy?"},"content":{"rendered":"

Sleep quality: why quantity isn\u2019t everything<\/h2>\n

Spending more time in bed does not guarantee better rest. On the contrary, when sleep is disrupted, staying awake in bed for long periods can weaken the association between the bed and sleep. As a result, falling asleep becomes more difficult, nighttime awakenings increase, and feelings of fatigue persist upon waking.<\/p>\n

The goal is therefore not to sleep longer, but to sleep better. Sleep quality depends in part on continuity, depth, and the actual time spent sleeping compared to time spent in bed.<\/p>\n

Is it necessarily insomnia?<\/h3>\n

It is normal at times in life to experience difficulty falling asleep or to have less restorative nights. This does not automatically mean that you have insomnia. Insomnia is a health condition defined by specific diagnostic criteria.<\/p>\n

Self-diagnosing too quickly can even increase concerns about sleep and worsen the situation. As soon as sleep difficulties appear, however, it is helpful to implement strategies to promote better rest and prevent the issue from becoming persistent.<\/p>\n

Sleep restriction therapy<\/h2>\n

Sleep restriction therapy aims to realign the time spent in bed with the actual time spent sleeping. When feeling fatigued, it is common to try to \u201ccatch up\u201d on lost sleep by going to bed earlier, waking up later, or taking naps. Paradoxically, these behaviors often maintain sleep difficulties.<\/p>\n

For example, consider a person who goes to bed at 10 p.m. and gets up at 8 a.m. They take about two hours to fall asleep, wake up several times during the night, and remain awake in bed in the morning. Although they spend ten hours in bed, they actually sleep only about six hours.<\/p>\n

Steps of the technique<\/h3>\n