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Yoga nidra and NSDR are the same practice, and one trial has compared it directly to CBT-I. Here’s what the evidence actually shows, a full five-step protocol, and how to use it to get through the hardest week of sleep restriction without undermining your sleep drive.

Sleep restriction dosing, misperception detection, and week-to-week treatment adjustments all come from one source: the sleep diary. Wearables can’t substitute for it, though researchers are exploring how objective data might complement it. Here’s why tracking is structural to CBT-I, not preliminary to it.