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Have you ever spent hours sleeping in bed but still feel exhausted when you wake up in the morning? That might be because time in bed doesn't always equal good sleep. If you’re just tired of tossing and turning all night, or are struggling with insomnia, sleep compression could be just what you’re looking for. It’s a gentle, science-backed way to help your body sleep better through the night and more efficiently.
We asked Dr. Michael Grandner, a leading sleep expert, what makes this method effective for improving sleep. He says:
“This method increases sleep efficiency by gradually adjusting your sleep window. Training your body to sleep soundly again.”
In short, sleep compression means you spend less time lying awake in bed and more time actually sleeping. It works by slightly reducing your time in bed at night, helping your body rewire its natural sleep cues and increase what sleep scientists call sleep efficiency.
This technique is especially helpful if you find yourself tossing and turning for hours or waking up multiple times during the night. With gentle adjustments, you can figure out your ideal bedtime and wake-up window that actually works for you, without needing pills or hacks.
Unlike sleep restriction, which cuts down your total time in bed to force your body into deeper sleep, sleep compression takes a more gentler approach. It helps you make better use of the time you’re already spending in bed, focusing on improving the quality of sleep rather than just reducing hours.
At first glance, sleep compression and sleep restriction might seem like the same thing. But they’re not and are actually quite different.
Think of it as sleep training for adults, but a kinder and smarter version. It is not about sleeping less. It is about sleeping better and deeper.
This just means you’re sleeping for more of the time you’re in bed. So instead of lying there wide-eyed at 2 a.m., your body actually sleeps through more of the night.
It sounds strange, but by training your body to sleep better in a shorter window, your total sleep time can increase, because you’re not wasting time trying to fall asleep or dealing with unnecessary interruptions.
Sleep compression, sometimes confused with power napping, is actually a helpful approach for people who struggle to fall asleep or feel short on time. The idea is to shape your nightly rest into one solid stretch, rather than having it broken up into smaller chunks. This can actually lead to more total sleep and better quality rest, without needing to spend more time in bed.
To get the most out of your sleep, try sticking to a consistent bedtime routine. Create a calm, cozy space that feels relaxing and free of distractions like phones or laptops.
Understanding the concept of sleep efficiency is essential for improving your sleep quality. Sleep efficiency refers to the percentage of time spent asleep out of the total time spent in bed. By utilizing sleep compression, a technique that involves consolidating your sleep into a shorter timeframe, you can significantly improve your sleep efficiency. Here are some tips and techniques to enhance your sleep efficiency:
Getting enough sleep is crucial for overall health and well-being. Research consistently shows that insufficient sleep can lead to a range of negative effects, including impaired cognitive function, increased risk of chronic diseases, and mood disturbances. It is vital to prioritize getting an adequate amount of sleep each night.
Sleep compression, also known as "power napping," offers a practical solution for individuals struggling with time constraints or difficulty falling asleep. By consolidating your nightly rest into one continuous block instead of spreading it out across multiple shorter periods, you can effectively increase your total sleep duration without sacrificing the quality or efficiency of your slumber.
To make the most out of your precious hours spent in bed, consider implementing certain strategies like maintaining a consistent bedtime routine, creating a tranquil sleeping environment free from distractions (e.g., electronic devices), and engaging in relaxation techniques such as deep breathing exercises or meditation before bed. Additionally, establishing regular wake-up times and avoiding caffeine or stimulating activities late in the day can help optimize both the quantity and quality of your nightly rest.
More time in restorative sleep phases like deep sleep and REM means you’ll likely wake up feeling more refreshed, even if you didn’t technically spend more hours in bed.
When your body gets used to a predictable rhythm, you’re less likely to wake up randomly during the night. Sleep compression can help calm those 2 a.m. brain spirals.
Here are a few simple ways to support your body if you’re trying sleep compression:
Don’t stress if it takes time—your body’s learning a new rhythm
We asked Dr. Samantha Domingo, Sleep Expert and Clinical Health Psychologist, about who benefits most from this approach. She says:
“It’s especially effective for those stuck in a cycle of poor sleep and long, restless nights.”
People who have fallen into a pattern of tossing and turning night after night often respond well to this method because it helps break that cycle and retrain the body to sleep more naturally.
To sum it up, sleep compression can be a game-changer for people dealing with insomnia. By shortening the time you spend in bed and sticking to a steady wake-up time, you can actually train your body to sleep more soundly and wake up feeling better. Unlike sleep restriction, which cuts down your total time in bed, sleep compression helps you make better use of the time you’re already setting aside for rest. To get the most out of it, try building a consistent bedtime routine and creating a calming sleep environment. Keeping screens and other stimulants away before bed, and doing something relaxing instead, can make this approach even more effective.
To get started with Sleep Reset, all you need to do is take our sleep quiz! This will allow us to identify some of your key issues. After your quiz, you can choose to be assigned your own sleep coach and get our dedicated sleep app. Read more about our sleep compression technique in Verywell Mind.
Your sleep coach and our program will give you the tools you need to get better sleep and feel your best! Take our Sleep Calculator and Chronotype Quiz to learn more about your sleep personality! If you're struggling with jet lag, try our Jet Lag Plan!
Dr. Areti Vassilopoulos
Dr. Vassilopoulos is the Clinical Content Lead for Sleep Reset and Assistant Professor at Yale School of Medicine. She has co-authored peer-reviewed research articles, provides expert consultation to national nonprofit organizations, and chairs clinical committees in pediatric health psychology for the American Psychological Association. She lives in New England with her partner and takes full advantage of the beautiful hiking trails.
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