Skip to main content
How can we help you?
< All topics
Print

How can I extend or shorten my sleep window?

Published
Updated

In this article, you will learn according to which criteria your sleep window is extended or shortened and why this adjustment is important for your sleep.

Adjusting your sleep window takes place as part of bedtime restriction and is based on your previous sleep behavior. The basis for this is, above all, your average sleep efficiency over the last seven days, calculated from your entries in the sleep journal. On this basis, you receive recommendations in the training on whether your sleep window should be maintained, extended, or shortened.

Extend sleep window:
Extending your sleep window is recommended if your sleep has been stable and restorative in recent days. Specifically, an extension is possible if:

  • you have made at least three sleep journal entries within the last seven days,
  • your average sleep efficiency during these last 7 days was above 85 %, and
  • the last adjustment of the sleep window was at least 7 days ago.

If these requirements are met, the option to extend your sleep window will be shown to you under the “Sleep window” menu item.

Shorten sleep window:
Shortening may be helpful if your sleep is currently still not very efficient. Shortening is recommended if:

  • you have made at least three sleep journal entries within the last seven days,
  • your average sleep efficiency during these last 7 days was below 80 %, and
  • the last adjustment of the sleep window was at least 7 days ago.

Here too, the corresponding recommendation appears directly under the “Sleep window” menu item as soon as the conditions are met.

Important notes on the length of the sleep window: The length of your sleep window is tailored individually in the training. The sleep window must be at least 6 hours and at most 9 hours long. Recommendations for extending or shortening are based on your sleep efficiency and your journal entries and are shown to you during the course of the training.

The goal of this step-by-step adjustment is to use time in bed as effectively as possible for sleep and to help your body once again clearly associate sleep and bed with one another.

Any questions?
If you have questions about the somnio app – both regarding content and technical issues – you can contact our support team at any time. You can reach us by email at support@somn.io or directly via the support feature in the app.