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| Sleep restriction procedures | |
| (i) Sleep diaries used to estimate total sleep time (TST) and sleep efficiency (SE) | |
| (ii) Sleep window length = the average of the two last baseline weeks of TST | |
| (iii) The minimum sleep window duration is five hours | |
| (iv) Sleep window respected every night | |
| (v) Alarm clock used to ensure arising | |
| (vi) The sleep window | |
| (a) is increased for 15–20 minutes if SE ≥ 85% | |
| (b) is kept stable if SE is between 80% and 85% | |
| (c) is decreased to correspond to the total sleep time estimated if SE < 80% | |
| Session 1: sleep information and sleep restriction | |
| Aim: to transmit information about normal sleep, sleep disorders, and their effects and to begin sleep restriction therapy | |
| (i) Basic facts about sleep: sleep architecture, circadian rhythm and sleep homeostasis as regulators of sleep, and changes in sleep patterns over the life span | |
| (ii) Nature and causes of insomnia | |
| (iii) Introduction of sleep restriction therapy and determination of the first sleep window | |
| Session 2: sleep restriction | |
| Aim: to restructure sleep so that it meets individual needs and develops a stable pattern | |
| (i) Review previous week | |
| (ii) Continue sleep restriction | |
| (iii) Teach participants to modify their own sleep window | |
| (iv) Clarify the distinction between sleepiness and fatigue | |
| Session 3 and following ones until sleep stabilization: sleep restriction, developing natural sleep patterns | |
| Aim: same goal. In addition, teach participants to use sleep restriction | |
| (i) Continue sleep restriction | |
| (ii) Teach participants to modify their own sleep window | |
| (iii) Encourage fidelity to the new sleep schedule | |
| Last session: sleep restriction and therapeutic gain maintenance | |
| Aim: same goal. In addition, focus on further improvement and therapeutic gain maintenance | |
| (i) Continue sleep restriction | |
| (ii) Teach participants to modify their own sleep window | |
| (iii) Encourage fidelity to the new sleep schedule | |
| (iv) Review the concept of homeostatic pressure and more generally of the sleep restriction rationale | |
| (v) Maintain therapeutic gains and/or keep improving after treatment | |
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