By associating the bed with sleep, individuals can improve their sleep quality and reduce the likelihood of sleep disturbances. Sleep restriction is another key component of CBT-I. This involves limiting the amount of time spent in bed to match the individual's actual sleep duration. For example, if an individual typically spends 8 hours in bed but only sleeps for 6 hours, they may be instructed to limit their time in bed to 6 hours initially. Over time, as sleep efficiency improves, the individual can gradually increase their time in bed. By consolidating sleep and reducing time spent awake in bed, individuals can improve their sleep efficiency and reduce the severity of insomnia symptoms. Cognitive therapy is another important aspect of CBT-I.
