The Problem With Sleep Restriction Therapy (And What Works Better for Insomnia)
Feb 24, 2026If you’ve tried sleep restriction therapy for insomnia and ended up more stressed about sleep than before — or if you’re considering it but something about the strict rules feels overwhelming — you’re not alone.
Sleep restriction is often recommended as part of Cognitive Behavioral Therapy for Insomnia (CBT-I). While the theory may sound logical, in practice it can backfire for many people, especially if you already deal with anxiety, stress, or a racing mind at night.
In this post, we’ll break down why sleep restriction therapy may not be the best fit for everyone, and what actually helps your mind and body relearn how to sleep naturally — without added pressure.
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What Is Sleep Restriction Therapy?
Sleep restriction therapy is based on the idea that if you spend too much time awake in bed, your brain starts associating the bed with wakefulness.
To fix this, the protocol limits how much time you’re allowed to spend in bed — usually matching it to the average amount of sleep you’re currently getting.
For example:
- If you’re sleeping about 5 hours per night, you’re told to stay in bed for only 5 hours.
- Bedtime is often delayed until you feel extremely sleepy.
- If you don’t fall asleep within about 20 minutes, you’re required to get out of bed and repeat the process.
The goal is to build “sleep drive,” or pressure to sleep — similar to hunger.
In theory, this sounds reasonable.
In practice, it can feel like intentional sleep deprivation.
Why Sleep Restriction Can Backfire
1. It Creates More Stress Around Sleep
For many people, the idea of a strict sleep window and a 20-minute “timer” creates intense pressure.
When you’re watching the clock and worrying about whether you’ll fall asleep in time, your nervous system can activate fight-or-flight mode — the exact opposite of what’s needed for sleep.
No one can relax under pressure.
2. It Over-Focuses on the Bed (Instead of the Real Issue)
Sleep restriction assumes the bed is the problem.
But in my experience working with clients, the issue usually has nothing to do with the bed.
Most people actually love their bed.
The real issue is that the mind and body have learned to associate nighttime with alertness, not rest. Focusing obsessively on bed rules reinforces the belief that sleep is a battle — which keeps the brain on high alert.
3. Getting Out of Bed Can Increase Anxiety
Being told to get out of bed if you don’t fall asleep within 20 minutes often makes people more aware of time passing.
That awareness alone can spike anxiety.
Instead of resting, the brain becomes hyper-focused on:
- how long you’ve been awake
- how many hours are left until morning
- whether you’re “doing it right”
This creates more mental stimulation — not less.
4. It’s Especially Hard on People With Anxiety or Overactive Minds
Sleep restriction tends to be a poor fit for people who:
- already feel stressed or overwhelmed
- struggle with anxiety
- have a racing mind at night
- feel pressure to be productive or “get it right”
For example, one client I worked with who tried sleep restriction previously was told to wait until 11 p.m. or midnight to get into bed — even though she had to wake up at 5 a.m. for work. The result was more anxiety, more exhaustion, and less sleep overall.
A Better Approach: Retraining the Brain
Instead of forcing sleep through rigid rules, I help clients retrain their mind and nervous system so sleep happens naturally.
Here’s what that looks like:
1. Train Your Brainwaves to Slow Down
During the day, your brain is mostly in beta brainwaves — alert, focused, and active.
To fall asleep, your brain needs to shift into alpha brainwaves, the state associated with relaxation and drifting into sleep.
This can be trained during the daytime, when there’s no pressure to sleep. When your brain learns how to slow down on command, nighttime becomes effortless.
2. Show Your Survival Brain That Nighttime Is Safe
Many people with insomnia live in a constant state of doing, rushing, and problem-solving.
When your nervous system is stuck in fight-or-flight mode, your brain doesn’t feel safe resting — even if you’re exhausted.
The goal is to retrain your nervous system so it understands that:
- slowing down is safe
- rest is allowed
- nighttime is not a threat
This addresses the root cause of insomnia for so many people.
3. Let Go of the Clock
One of the most powerful shifts I teach is to stop tracking time at night.
Nighttime is meant to be timeless — a space where nothing needs to be done and nowhere you need to be. When you remove the pressure of minutes and hours passing, the brain can finally relax.
Sleep returns when pressure disappears.
Free Masterclass: Retrain Your Brain to Sleep Naturally
If sleep restriction feels stressful or hasn’t worked for you, I invite you to watch my free masterclass for chronic insomnia and sleep anxiety.
In this training, I explain:
- why the brain stays alert at night
- how insomnia becomes automated
- how to retrain your brain to sleep naturally without sleep restriction
👉 Get free access to the masterclass here!
Final Thoughts
Sleep restriction therapy isn’t “wrong” — but it’s not the right fit for everyone.
If an approach creates more stress, pressure, or anxiety around sleep, it may actually push you further away from rest.
When your mind and body feel safe enough to slow down, sleep doesn’t need to be forced — it happens naturally.
💙 For more sleep support, programs, and resources, visit my website:
Wishing you calm nights, and a beautiful day ahead 🌙✨
To better sleep,
Meredith Louden 😴
Founder of Sleep Success®
