I'm in bed 9 hours getting 5 hours sleep but analyze: should I restrict time in bed? Map the sleep efficiency calculation: (time asleep / time in bed) x 100. If under 85%, I need sleep restriction. Calculate: if I limit bed time to 6 hours, will sleep pressure increase sleep quality? Show me the restriction protocol: these are the restricted hours, stick to them for 2 weeks. Give me the efficiency rebuilding: compress sleep to make it more efficient, then extend slowly. Include: why more time in bed creates worse sleep, how restriction builds sleep pressure, and when to extend time in bed again.