Sleep restriction: The unexpected method insomnia experts swear by

From cosmopolitan.com

By Jennifer Savin, with additional reporting by Sophie Boyden

We love a personalised approach to snoozing... 

We are all (hopefully) born with the ability to sleep, but we aren’t necessarily born knowing when and how to achieve optimal kip. In order to sleep well, our body clock has to be set to fall asleep at the same time that our natural sleep drive reaches a high – and when we struggle to drift off, many of us instinctively go to bed earlier or stay in bed longer to catch up. However, according to Silentnight’s sleep expert, Kathryn Pinkham, this can backfire.

“Many people understandably start going to bed earlier or staying in bed longer to try to ‘catch up’ on sleep, but over time this can weaken the brain’s association between bed and sleep,” Pinkham explains.

To break this cycle and reset your body clock, insomnia experts use a method called sleep restriction. Right this way, please!

What is sleep restriction?

“Sleep restriction, sometimes referred to as sleep compression, is one of the core components of Cognitive Behavioural Therapy for Insomnia (CBT-I), the gold-standard treatment for persistent sleep problems,” says Pinkham. “Despite the name, it is not about depriving someone of sleep.

“It’s about helping rebuild a stronger, healthier relationship between bed and sleep by reducing the time spent in bed to encourage a stronger ‘appetite’ for sleep.”

By limiting your time in bed to closely match the hours you can actually sleep, you create a mild, temporary sleep deprivation. This builds a powerful biological pressure to fall asleep quickly, drastically improving your sleep quality rather than just quantity.

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How to calculate your sleep window

To figure out your own specific calculation, you first need to establish your “sleep efficiency” — the percentage of time you are actually asleep versus the total time you spend in bed. Make sense?

The formula is simple:

(Total Sleep Time divided by Total Time in Bed) x 100 = Sleep Efficiency %

For example, if you spend 8 hours in bed but only sleep for 6 hours, your calculation is: 6 hours / 8 hours x 100 = 75% sleep efficiency

The remaining 25% is how much you will want to reduce your sleep window by. Instead of spending 8 hours in bed to get 6 hours of sleep, your new, restricted window would be exactly 6 hours (for instance, 12:00 AM to 6:00 AM).

“The calculation is usually based on a person’s average total sleep time, rather than how long they are spending in bed,” Pinkham notes. “For example, if someone is in bed for eight and a half hours but only sleeping for six, we may initially set a shorter sleep window closer to that six-hour mark, before gradually increasing it as sleep becomes more stable and efficient. This is always adjusted carefully on an individual basis and should never be less than five hours.”

Moving forward, the goal is to gradually improve your sleep. “As sleep drive becomes stronger, sleep often becomes deeper, more consolidated and more restorative. The goal is not less sleep long term, but better-quality sleep and less time spent awake and frustrated in bed.”

How long does it take your body to adjust?

Thankfully, this isn't a permanent lifestyle change. It is a short-term, highly effective intervention designed to fix a specific problem.

“Typically, sleep restriction is used for several weeks as part of a structured CBT-I approach,” Pinkham advises. “Consistency is important, and some people notice improvements within a few days.

“The process should feel gradual and supportive rather than punishing, and it works best when combined with other elements of the programme designed to reduce anxiety and hyper-vigilance around sleep.” Basically, you also need to break that cycle of panicking that you cannot or will not be able to sleep, which ironically makes the ability to actually sleep so much harder.

What if I'm already a good sleeper?

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Firstly, lucky you! And secondly, while you may not need to restrict your schedule, you can likely still benefit from the core philosophy of sleep restriction. “For people who already sleep relatively well, strict sleep restriction is usually unnecessary,” Pinkham concludes. "However, some of the principles behind it, particularly maintaining a consistent wake-up time and avoiding spending excessive time awake in bed, can still help improve sleep quality and daytime energy.”

https://www.cosmopolitan.com/uk/body/health/a71317648/best-sleep-calculation/

How to get a good night’s sleep in hot weather – and why it’s so hard

From theguardian.com

Avoid espresso martinis and wear the right pyjamas: experts give tips on how to sleep when it’s hot outside

Getting a good night’s sleep when it’s hot out can feel impossible. Unfortunately, worrying about not being well-rested doesn’t help.

Experts say worrying about sleep in warm weather will inevitably make you feel worse. “When people cannot sleep because they are too hot, it often becomes both a physical and a mental challenge,” says Dr Shelby Harris, founder and director of NY Sleep and Psychology, and author of The Women’s Guide to Overcoming Insomnia. “They may start watching the clock, worrying about how tired they will be the next day, or trying harder to force themselves to fall asleep.

“If several hot nights occur in a row, the accumulated sleep loss can also affect mood, making people more irritable, emotionally reactive and less able to cope with everyday stressors,” Harris says. 

If you’re on day three of bad sleep during a particularly heinous stretch of 100F days, here’s what experts have to say.

How does heat affect your body and brain when you’re trying to sleep?

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Understanding what happens physiologically and mentally when it’s hot will give you a framework for why you’re feeling – and maybe acting – different.

“The body is constantly trying to keep its core temperature stable,” says Dr Yi Cai, a sleep expert and the director of sleep surgery at New York-Presbyterian/Columbia University Irving medical centre. “In hot weather, it does this by sending more blood to the skin and producing sweat, which cools the body as it evaporates. But when it’s very hot, especially if it’s also humid, those cooling systems become less effective.”

While your body is trying to cool itself down, your mind is also working overtime. “When someone is hot and struggling to sleep, frustration sets in and makes the problem worse,” says Janet Kennedy PhD, sleep psychologist and founder of NYC Sleep Doctor. “Core body temperature naturally drops 2-3 degrees at night, which triggers melatonin production. When it’s hot, that doesn’t happen, and it becomes difficult to fall asleep.” Melatonin is released by the pineal gland when it gets dark outside and tells your brain’s hypothalamus – which controls temperature regulation, among other things – to start preparing for rest.

“Tossing and turning, catastrophizing about the next day, and worrying about not sleeping activates the sympathetic nervous system, triggering adrenaline, which heightens discomfort and keeps you awake,” Kennedy says.

“If you cannot fall asleep because you are too hot, do not stay in bed becoming increasingly frustrated,” Harris says. “Get up, cool yourself down, and return to bed once you feel sleepy again.”

How can you prepare for a hot night?

Keep the sun out: The temperature outside will influence the temperature inside your home, so blocking the sun’s rays out is key. “Keep the bedroom as cool as possible,” Kennedy says. “Close the blinds during hot days to keep the sun out.”

Sleep in the coolest part of your home: If you don’t have air conditioning in your bedroom, sleep in the coolest part of your home – usually on a lower floor, says Cai, with the blinds and curtains drawn. If the temperature drops a little at night, then you can open your windows to let some of the cooler air through. “Avoid adding unnecessary heat sources like bright lights or electronics before bed,” she says.

Use light, breathable bedsheets: For maximum comfort, sleep on the most cooling and temperature-regulating fabric possible. “Keep bedding light and breathable – cotton sheets are often more comfortable than heavy fabrics,” Cai says. Put your flannel bedsheets away for cozier times and pivot to natural materials; crisp cotton percale is a great option. Linen sheets are a great year-round choice and will keep you cool in the summer and warm enough in the winter. Other materials like bamboo, lyocell or any combination thereof can also work, but avoid cotton sateen, which is slinky, buttery, slippery and has a tight weave.

Wear breathable pyjamas: Now is not the time for footie pyjamas. Cai suggests loose fitting sleepwear or “as little as you’re comfortable with”.

Use cool, damp fabrics: Some of the traditional tricks for keeping cool actually do work, according to the experts. For instance, a cool, damp towel on your neck or wrists can help you feel more comfortable. Putting your pillowcase in the freezer for “a short time” before you sleep can also be pleasant, Cai says. (In my personal experience, 20 minutes should do the trick.) These temporary fixes can improve comfort, but Cai warns that “they’re not a substitute for a genuinely cool environment during extreme heat.”

Use cooling devices: Air conditioning is a straightforward way to keep the temperature of your room or home low. If you have a fan, try to maximize its effects: “A bowl of ice in front of a fan may provide some local cooling in a small space, but don’t expect it to cool an entire room,” says Cai.

Is there anything you should avoid before bedtime?

An espresso martini (or three) can feel divine in the moment, but at bedtime, you may regret your choices. “It helps to limit alcohol and caffeine, which compromise deep sleep and trigger night waking,” Kennedy says.

Heavy meals can also contribute to dehydration, Cai notes, which won’t help matters when you’re trying to get some rest. You should be drinking water when it’s hot, but don’t overdo it. “Avoid drinking large amounts [of water] right before bed if night-time bathroom trips are an issue,” Harris says.

If you do need to hydrate before bed, Kennedy suggests a compromise: “Stay hydrated, but taper before bed. Dehydration worsens heat strain, but drinking a lot right before bed increases wake-ups.”

On hot days, it might seem sensible to save exercise and other strenuous activity for the early morning or evening hours. But morning is a better choice. “Vigorous exercise close to bedtime can increase body temperature or interfere with sleep,” Harris says.

Does heat affect some people differently?

Many of us are unhappy and grumpy in relentless heat, but it can have worse effects for specific groups of people.

“Older adults are especially vulnerable [to heat] because the body’s ability to regulate temperature becomes less efficient with age,” Harris says. Infants, young children and pets are also regularly affected by extreme temperatures. “These groups are more vulnerable to heat and may not recognise or communicate that they’re overheating,” says Cai. “Check on older neighbours regularly, encourage regular fluids, and don’t rely on thirst alone as a signal to drink.”

Tending to the people (or pets) that are most vulnerable during heatwaves requires some forethought. Cai recommends dressing babies and young children in light clothing and keeping them in the coolest rooms of the house. Pets should be walked during cooler hours, usually in the early morning or evenings, and should always have plenty of access to water and shade.

Cai also urges people to pay attention to any possible symptoms of heatstroke. “If anyone develops confusion, becomes difficult to wake, stops sweating despite the heat, or has a very high body temperature, seek emergency medical care immediately,” she says.

What if none of this works?

Remember that sleep will eventually come. Locking into an anxiety spiral won’t do much good, and will potentially make things worse. “Try not to fight with things you can’t control,” Kennedy says. “Getting angry, frustrated or desperate will raise your body temperature and make it harder to sleep.”

https://www.theguardian.com/wellness/2026/jul/28/tips-sleeping-hot-weather

"5 Unexpected Things a Sleep Doctor Taught Me About Better Sleep"

From thehealthy.com

By Alex Vance

After consulting with a renowned sleep doctor, one health writer had some of her biggest assumptions about sleep challenged.

“How do you think you sleep?”

As a 39-year-old mom of three girls—ranging in age from 2 to 9—that’s a loaded question.

So when I was asked this exact question by Chris Winter, MD—a board-certified sleep medicine and neurology specialist who works with some of the world’s top professional athletes—I laid it all out there: I thought I had a pretty good handle on my sleep. I go to bed around the same time every night—unless I have some writing to do—and I’ve been tracking my sleep with an Oura Ring for around seven months.

I go to my local boot camp four to five days a week, but still like a glass of wine (or two) when my husband and I finally have time to wind down in the evenings. Sometimes the kids sleep great, sometimes they’re standing over my bed at 2 a.m. I thought I was doing OK, but I was sure there was plenty I needed to work on…right?

His answer wasn’t nearly as simple—or as predictable—as I expected.

As a renowned sleep doctor who’s consulted for some of the most iconic sports franchises (including the Boston Red Sox, Los Angeles Dodgers, Chicago Bulls, and Cleveland Cavaliers), I went into my consultation with Dr. Winter expecting to hear about rigid bedtime routines, the importance of tracking REM and deep sleep, and possibly a stern warning about screen time before bed.

Instead, I walked away with one key thought: What if I was thinking about sleep all wrong? 

1. Your insomnia might be an expectation problem—not a sleep problem

By definition, insomnia is a sleep disorder that makes it hard to fall asleep or stay asleep throughout the night, according to the Cleveland Clinic.

But Dr. Winter challenges the idea that insomnia is simply the inability to sleep—he suggests it’s a mismatch between how we think we should be sleeping and how we actually sleep.

“When you define insomnia, it [describes] a person who can’t sleep—no such thing,” he says. “Insomnia means a person is not sleeping the way they’ve determined they would like to sleep.”

He breaks down insomnia into two parts: Part A is that your sleep didn’t go the way you planned. Part B is that you’re upset about part A.

“If there’s no part B, there is no insomnia,” he says. “Meaning, if I meet somebody at a dinner party and they say, ‘It takes me two hours to fall asleep every night,’ my first question is, ‘How does that make you feel?’ And if they say, ‘I don’t care,’ then they don’t have insomnia.”

His overall point certainly challenges conventional thinking: Being awake is not, by itself, insomnia. Rather, it’s the distress we feel over being awake that defines it.

Ultimately, he says being awake at night isn’t something to fear or stress over—it’s simply a normal part of the sleep experience. “A great sleeper is equally happy in bed awake as they are asleep,” he says.

2. Screens can be part of a healthy bedtime routine

After mentioning that I often play Candy Crush in bed to drift off, I quickly added, “But I know you’re not supposed to do that.”

His response caught me off guard, to say the least: “As long as it’s not addictive and has a set start and finish, [habits like that] can be great.”

Rather than dismissing screens altogether, Dr. Winter says it’s more important to consider how you’re using them. A brief, consistent activity—whether it’s a game of Candy Crush or an episode of Jeopardy!—can become part of a healthy bedtime ritual.

“Is a television show right before you go to bed the best? Maybe, maybe not—but you’ve created a ritual now,” he says, adding these routines act as “time cues,” helping your brain recognize that bedtime is approaching. Surprisingly, he believes the same concept can help kids, too.

“With young kids, anytime you take them out, you have to give warnings [before it’s time to leave],” he says. “I like that idea for going to bed, too. You’re giving them subtle little clues—the lights dim, the temperature comes down, they watch a TV episode, whatever it is. You have little rituals that, in their mind, are telling them it’s time for sleep.”

3. Your child’s bedtime deserves a little freedom

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As the conversation shifted to my three young daughters, Dr. Winter revealed an arguably radical approach to sleep: Allow kids a little more freedom at bedtime.

He says the goal is to be flexible, not careless, by maintaining a consistent wake time and the same basic bedtime routine while loosening your grip on the exact moment kids fall asleep.

I’ll admit—I internally cringed at the idea of letting my 6-year-old choose her own bedtime. But then he explained the actual process.

Here’s how it works: Parents start by setting a strict “in your room” time. It’s not necessarily “lights out” time—maybe they read a book or quietly play with toys—but leaving the room isn’t an option. (Unless, of course, there’s an emergency.)

The catch? They still have to wake up at the same time every morning, regardless of how late they stay up. The idea is that kids naturally learn how much sleep they need without bedtime becoming a nightly battle.

His overall message to kids isn’t complicated: “Sleep is very important for you. I want you to respect sleep and always put it higher on the list of priorities,” he says. “But it’s not the most important thing, nor is it something that you want to get nervous about if it goes a little sideways.”

4. Stop chasing the perfect amount of sleep

For Dr. Winter, the problem isn’t that people are failing to hit some magic target like eight hours—it’s that they’re trying to force their sleep to fit a number their body may not even need.

“If [you sleep] 11 hours and you only need eight, that’s where people struggle with [taking] an hour or two to fall asleep two to three times a week,” he explains. “Or sometimes you’ll wake up, go to the bathroom, and can’t get back to sleep right away—which is your brain essentially saying, ‘Yeah, because we’ve got what we need already.'”

Rather than believing everyone needs exactly eight hours, Dr. Winter says sleep exists on a bell curve. Most people fall somewhere in the middle, but some naturally need more sleep while others need less. Instead of comparing yourself to someone else, he encourages paying attention to the amount of sleep your body naturally settles into over time.

Individual sleep needs vary from person to person, and trying to force yourself into the sleep category you think you belong in can backfire. “We don’t really get to choose how much we sleep,” he adds.

5. The best thing you can do for your sleep? Stop trying to control it.

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Throughout my conversation with Dr. Winter, one message kept resurfacing: We have to let go of the urge to control sleep. You can’t out-strategize basic biology—eventually, your brain and body take over.

“We say this all the time to our insomnia patients—nobody who is seeking sleep is not getting enough. If you’re trying to work two jobs and you’re artificially depriving yourself of it, that’s different, but eventually you’re going fall asleep—[it might] be while talking your boss or driving your car,” he cautions. “But sleep is an absolute—you can’t sidestep it.”

While we can’t always micromanage when we finally drift off, we can influence our sleep by focusing on the habits we do have a say in: maintaining a consistent wake time, exercising regularly, creating calming evening rituals, and adopting a healthier attitude toward sleep.

He adds that we’re slowly abandoning what he calls a “fear-based” economy when it comes to sleep: “I like the fact that research and media is moving a little bit away from ‘eight hours of sleep or you die,’ and more toward focusing on the things that we really can control.”

Part of that means being genuinely OK with what happens after your head hits the pillow: either you fall asleep—or you don’t.

As Dr. Winter notes, “If you come to that little zen place, you’re sort of indestructible.”

That brings me back his very first question to me: “How do you think you sleep?” I think I’m doing the best I can—and now with a lot less anxiety. And that’s a very freeing place to be.

About the expert

• Chris Winter, MD,  is a neurologist, sleep specialist, and the owner of the Charlottesville Neurology and Sleep Medicine clinic and CNSM Consulting. Dr. Winter is also the author of The Sleep Solution: Why Your Sleep Is Broken and How To Fix It as well as The Rested Child: Why Your Tired, Wired or Irritable Child May Have A Sleep Disorder—And How To Help.

https://www.thehealthy.com/sleep/unexpected-things-a-sleep-doctor-taught-me/

Best Weighted Blankets 2026: Non-Toxic Picks for Less Anxiety and Better Sleep

From onegreenplanet.org

A weighted blanket works on a simple, well-studied idea: the gentle, even pressure of a few extra pounds — known as deep pressure stimulation — can calm the nervous system, easing anxiety and helping many people fall asleep faster and stay asleep. The catch is choosing well. The rule of thumb is to pick a blanket around 10% of your body weight, and to favour breathable natural materials and non-toxic fills so you’re not trading better sleep for a hot, plasticky night. Below are the best weighted blankets for 2026, chosen for that balance of calm, breathability, and clean materials.

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1. Gravity Blanket — Best Overall

The blanket that popularized the whole category, and still one of the best. The Gravity Blanket pairs an evenly weighted, glass-bead cotton core with a soft, removable, machine-washable duvet cover, so it’s easy to keep clean and it drapes evenly for that signature “hug.” A dependable pick if you want one blanket that simply gets it right.

2. Baloo — Best Eco & Breathable

The cleanest materials here. The Baloo weighted blanket is the rare quilted blanket made with 100% cotton inside and out — no polyester liners — filled with lead-free glass beads, and it’s both machine washable and dryer safe. From a small US brand, it stays notably cooler than synthetic-lined blankets, which makes it a favourite for anyone who runs warm at night.

3. Aricove Cooling — Best for Hot Sleepers

Built for warm rooms and warm bodies. The Aricove Cooling Weighted Blanket wraps superfine glass beads in silky, moisture-wicking bamboo viscose that’s Oeko-Tex certified free of harmful substances. It’s the pick if a standard weighted blanket has ever left you overheating — the bamboo fabric sheds heat instead of trapping it.

4. Luna — Best Value

The easy, affordable place to start. The Luna weighted blanket uses 100% Oeko-Tex cooling cotton and comes in the widest range of weights (5 to 25 lb) and sizes of any pick here — which makes it the simplest way to match roughly 10% of your body weight. It’s a long-time budget favourite that punches well above its price.

How to Choose a Weighted Blanket

Three quick decisions: Weight — aim for about 10% of your body weight (a 150-lb adult lands around 15 lb); if you’re between sizes or a side sleeper, size down, since it should feel like a firm hug, not a workout to move under. Material — cotton and bamboo breathe far better than polyester, and look for lead-free glass beads or Oeko-Tex certification so nothing questionable sits against your skin all night. Size — a weighted blanket is meant to sit on one body, not drape off the sides like a comforter, so match it to you rather than your mattress (get a shared “comforter” style only if two people will use it).

Weighted Blanket FAQ

What weight should I get?
About 10% of your body weight is the standard guide — roughly 15 lb for a 150-lb adult. If you’re between sizes or sleep on your side, size down. It should feel like a firm, comforting hug, not a struggle to move.

Do weighted blankets actually help with anxiety and sleep?
Many people find they do. The deep, even pressure can calm the nervous system and make it easier to fall and stay asleep. Results vary from person to person, and a weighted blanket is a comfort tool, not a medical treatment.

Are weighted blankets safe for everyone?
No. Never use one on infants or toddlers, or on anyone who can’t remove it on their own. If you have sleep apnea, a respiratory or circulatory condition, or another health concern, check with a doctor before using one.

This article is for general informational purposes only and is not medical advice. Weighted blankets are a comfort aid, not a treatment; keep them away from infants and toddlers, and consult a healthcare provider if you have a respiratory, circulatory, or sleep condition.

OneGreenPlanet is an Amazon Associate and earns from qualifying purchases. 

https://www.onegreenplanet.org/natural-health/best-weighted-blankets-2026/#goog_rewarded