TIB (Time in Bed) = Wake Time – Bed Time
TST (Total Sleep Time) = TIB – (Time awake)
Round to nearest 15 minutes.
Leave "Planned Deviation" nights blank.
Day
TIB (Hrs)
TST (Hrs)
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Day 8
Shift Workers: Calculate Day/Night separately.
Medical Disclaimer & Safety Warning
This tool utilizes Sleep Restriction Therapy (SRT) concepts. This technique is NOT recommended for individuals with Bipolar Disorder, Seizure Disorders, untreated Sleep Apnea, or those in safety-sensitive occupations (e.g., transportation).
SRT causes temporary daytime sleepiness. Use extreme caution when driving. Consult a healthcare provider before restricting your sleep window below 5.5 hours.