The sleep restriction method sets a bedtime according to your chosen wake-up time, as well as the time spent in bed that you mustn't exceed.

If you have chosen to get up at 7.30 am and you are given a bedtime of 12.15 am, this means that the time spent in bed mustn't exceed 7hr15.

So, with that as an example, for morning or afternoon shifts, it's possible to get up at the same time and still have a good sleep duration. In this case, it's ideal because regularity is key. If it's too hard, you can allow yourself a small variation of one hour (maximum). Or experiment with napping, as long as you do it properly.


If you have day and night shifts, it's more complicated:

- Take your wake-up time and calculate your bedtime from there so that you don't exceed your recommended time in bed (in this case 7hr15)

- As your schedule varies, so does the time you start to feel sleepy, which means you may not always be tired at bedtime. Remember that feeling sleepy enough is essential, so your bedtime is the earliest you should head to bed. If you're not tired enough, wait until you are, without changing your wake-up time.

- Finally, if you have a day off between a morning shift and a night shift, take advantage of this by gradually changing both your wake-up time and your bedtime.


Remember to talk to your coach if you have problems adapting your schedule to the restriction. You can work everything out together.