{"id":2297,"date":"2024-02-21T19:49:40","date_gmt":"2024-02-21T19:49:40","guid":{"rendered":"https:\/\/mystellarsleep.com\/what-does-sleep-apnea-sound-like-copy\/"},"modified":"2024-02-27T21:54:33","modified_gmt":"2024-02-27T21:54:33","slug":"online-cbt-for-insomnia","status":"publish","type":"post","link":"https:\/\/mystellarsleep.com\/online-cbt-for-insomnia\/","title":{"rendered":"Online CBT-I Guide for Insomnia"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"2297\" class=\"elementor elementor-2297\">\n\t\t\t\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-c239d8c excludeimg elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"c239d8c\" data-element_type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-b806f0b\" data-id=\"b806f0b\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-c9b16b6 elementor-widget__width-auto elementor-widget elementor-widget-heading\" data-id=\"c9b16b6\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>\/*! elementor - v3.16.0 - 20-09-2023 *\/\n.elementor-heading-title{padding:0;margin:0;line-height:1}.elementor-widget-heading .elementor-heading-title[class*=elementor-size-]>a{color:inherit;font-size:inherit;line-height:inherit}.elementor-widget-heading .elementor-heading-title.elementor-size-small{font-size:15px}.elementor-widget-heading .elementor-heading-title.elementor-size-medium{font-size:19px}.elementor-widget-heading .elementor-heading-title.elementor-size-large{font-size:29px}.elementor-widget-heading .elementor-heading-title.elementor-size-xl{font-size:39px}.elementor-widget-heading .elementor-heading-title.elementor-size-xxl{font-size:59px}<\/style><h4 class=\"elementor-heading-title elementor-size-large\"><a href=\"https:\/\/mystellarsleep.com\/category\/insomnia\/\" rel=\"tag\">INSOMNIA<\/a><\/h4>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-78ab661 elementor-widget elementor-widget-heading\" data-id=\"78ab661\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\">Online CBT-I Guide for Insomnia<\/h1>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6678fba elementor-align-center elementor-widget elementor-widget-post-info\" data-id=\"6678fba\" data-element_type=\"widget\" data-widget_type=\"post-info.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<link rel=\"stylesheet\" href=\"https:\/\/mystellarsleep.com\/wp-content\/plugins\/elementor\/assets\/css\/widget-icon-list.min.css\"><link rel=\"stylesheet\" href=\"https:\/\/mystellarsleep.com\/wp-content\/plugins\/elementor-pro\/assets\/css\/widget-theme-elements.min.css\">\t\t<ul class=\"elementor-inline-items elementor-icon-list-items elementor-post-info\">\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item elementor-repeater-item-7529a2c elementor-inline-item\" itemprop=\"datePublished\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text elementor-post-info__item elementor-post-info__item--type-date\">\n\t\t\t\t\t\t\t<span class=\"elementor-post-info__item-prefix\">Published date:<\/span>\n\t\t\t\t\t\t\t\t\t\tFebruary 21, 2024\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t<\/ul>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e1fd95f elementor-widget__width-auto elementor-widget elementor-widget-post-info\" data-id=\"e1fd95f\" data-element_type=\"widget\" data-widget_type=\"post-info.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<ul class=\"elementor-inline-items elementor-icon-list-items elementor-post-info\">\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item elementor-repeater-item-09237a0 elementor-inline-item\" itemprop=\"author\">\n\t\t\t\t\t\t<a href=\"https:\/\/mystellarsleep.com\/author\/stellar-sleep-editorial-team\/\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text elementor-post-info__item elementor-post-info__item--type-author\">\n\t\t\t\t\t\t\t<span class=\"elementor-post-info__item-prefix\">By<\/span>\n\t\t\t\t\t\t\t\t\t\tStellar Sleep Editorial Team\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t<\/li>\n\t\t\t\t<\/ul>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-fe4f1cf elementor-widget__width-auto elementor-widget elementor-widget-heading\" data-id=\"fe4f1cf\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<div class=\"elementor-heading-title elementor-size-default\">\u25cf<\/div>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-10e32e3 elementor-widget__width-auto elementor-widget elementor-widget-heading\" data-id=\"10e32e3\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<div class=\"elementor-heading-title elementor-size-default\">\u25cf<\/div>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-fc1f363 elementor-widget__width-auto elementor-widget elementor-widget-post-info\" data-id=\"fc1f363\" data-element_type=\"widget\" data-widget_type=\"post-info.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<ul class=\"elementor-inline-items elementor-icon-list-items elementor-post-info\">\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item elementor-repeater-item-09237a0 elementor-inline-item\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text elementor-post-info__item elementor-post-info__item--type-custom\">\n\t\t\t\t\t\t\t\t\t\t5 Min Read\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t<\/ul>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-ff92699 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"ff92699\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-66 elementor-top-column elementor-element elementor-element-a9905b3\" data-id=\"a9905b3\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-49f91e3 excludeimg elementor-widget elementor-widget-image\" data-id=\"49f91e3\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>\/*! elementor - v3.16.0 - 20-09-2023 *\/\n.elementor-widget-image{text-align:center}.elementor-widget-image a{display:inline-block}.elementor-widget-image a img[src$=\".svg\"]{width:48px}.elementor-widget-image img{vertical-align:middle;display:inline-block}<\/style>\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"534\" src=\"https:\/\/mystellarsleep.com\/wp-content\/uploads\/2024\/02\/insomnia-1024x683.jpg\" class=\"attachment-large size-large wp-image-2299\" alt=\"Online CBT-I Guide for Insomnia\" srcset=\"https:\/\/mystellarsleep.com\/wp-content\/uploads\/2024\/02\/insomnia-1024x683.jpg 1024w, https:\/\/mystellarsleep.com\/wp-content\/uploads\/2024\/02\/insomnia-300x200.jpg 300w, https:\/\/mystellarsleep.com\/wp-content\/uploads\/2024\/02\/insomnia-768x512.jpg 768w, https:\/\/mystellarsleep.com\/wp-content\/uploads\/2024\/02\/insomnia.jpg 1500w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ebfabe2 elementor-widget elementor-widget-text-editor\" data-id=\"ebfabe2\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>\/*! elementor - v3.16.0 - 20-09-2023 *\/\n.elementor-widget-text-editor.elementor-drop-cap-view-stacked .elementor-drop-cap{background-color:#69727d;color:#fff}.elementor-widget-text-editor.elementor-drop-cap-view-framed .elementor-drop-cap{color:#69727d;border:3px solid;background-color:transparent}.elementor-widget-text-editor:not(.elementor-drop-cap-view-default) .elementor-drop-cap{margin-top:8px}.elementor-widget-text-editor:not(.elementor-drop-cap-view-default) .elementor-drop-cap-letter{width:1em;height:1em}.elementor-widget-text-editor .elementor-drop-cap{float:left;text-align:center;line-height:1;font-size:50px}.elementor-widget-text-editor .elementor-drop-cap-letter{display:inline-block}<\/style>\t\t\t\t<p style=\"line-height: 18px; word-break: break-word;\"><strong>Online CBT for insomnia is just as effective as in-person CBT-I. Stellar Sleep has more about how it can help you get higher-quality sleep.<\/strong><\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-210c624 elementor-widget__width-initial elementor-widget elementor-widget-text-editor\" data-id=\"210c624\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>Cognitive behavioral therapy (CBT) has been a respected form of talk therapy for decades. CBT-I takes the basics of CBT and directs those concepts toward helping those who struggle with insomnia get longer, more high-quality sleep.\u00a0<\/p><p>Online CBT-I (cognitive behavioral therapy for insomnia) offers even more people an opportunity to take back control of their sleeping habits. Instead of having to find time in your schedule to drive to an office, CBT-I brings the office to you \u2014 putting the same trusted principles in the palm of your hand.\u00a0<\/p><h2><strong>What Is CBT-I?<\/strong><\/h2><p><a href=\"https:\/\/www.apa.org\/ptsd-guideline\/patients-and-families\/cognitive-behaviora\" target=\"_blank\" rel=\"noopener\">Cognitive behavioral therapy<\/a> (CBT, for short) is just one of many different types of psychotherapy available. As a whole, CBT focuses on how many psychological problems are the result of unhelpful patterns of thinking and behavior.\u00a0<\/p><p>When you are able to work with a professional to learn better coping methods for counteracting these patterns, it can help you lead a more fulfilling, less stressful life.<\/p><p>Inside the CBT umbrella are multiple subcategories of therapy, including <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC10002474\/\" target=\"_blank\" rel=\"noopener\">cognitive behavioral therapy for insomnia (CBT-I)<\/a>. CBT-I is a multifaceted approach to help support healthy sleeping patterns of those who have trouble falling asleep, staying asleep, or both.\u00a0<\/p><p>The primary focus of CBT-I is to address and support the management of any factors (behavioral, situational, etc.) that may contribute to developing chronic insomnia.<\/p><h2><strong>How Can CBT-I Help With Insomnia?<\/strong><\/h2><p>CBT-I is considered the \u201cgold standard\u201d for <a href=\"https:\/\/stellarsleep.com\/learn\/a-comprehensive-guide-to-battling-severe-insomnia\/\" target=\"_blank\" rel=\"noopener\">managing insomnia<\/a>. Of all of the available treatments for insomnia, <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3481424\/\" target=\"_blank\" rel=\"noopener\">CBT-I is one of the most effective<\/a> (without the same potential side effects that come with many of the sleep medications).<\/p><p>A CBT-I program is individualized, so no two people will get the same information used in the same way. Your CBT-I coach will get to know you and the heart of what you struggle with so they can address the things you need to improve in your sleep. They\u2019ll help you restructure your behaviors, feelings, and thoughts so that you feel empowered to make the necessary changes that support better sleep quality.\u00a0<\/p><p>Here are a few ways they may help you do that:<\/p><h3><strong>Mental Health Assessments<\/strong><\/h3><p>Any type of therapy starts with a mental health assessment to establish a baseline of where you are emotionally before insomnia treatment. These assessments are important for finding the right evidence-based treatments for your specific needs and verifying that you\u2019re a good candidate for CBT-I treatment.<\/p><p>If you haven\u2019t been through any type of therapy before, the questions may seem invasive. However, make sure to be as honest as possible \u2014 the more your CBT-I coach knows about you, the more customized they can make your program.<\/p><p>Plus, insomnia can be challenging to handle on an emotional level. Mental health assessments can also help to identify those struggles and direct treatment appropriately.\u00a0<\/p><h3><strong>Evidence-Based Treatments<\/strong><\/h3><p>Once you\u2019ve gone through your assessment, your CBT-I coach will work with you to use evidence-based treatments and interventions that will most effectively help improve your sleep.\u00a0<\/p><p>A few of the effective treatments that CBT-I coaches will employ to help support good sleep include:<\/p><ul><li aria-level=\"1\"><strong>Behavioral interventions and treatments<\/strong> focus on how you can make changes in your routine and behavior to improve your sleep. Controlled sleep restriction, relaxation training, and stimulus control are all evidence-based ways to help establish better sleep habits. Biofeedback is an example of one of these interventions.<\/li><\/ul><ul><li aria-level=\"1\"><strong>Cognitive interventions and treatments<\/strong> that help attempt to change inaccurate and unhelpful sleep-related thoughts (known as cognitive restructuring) and break the cycle of insomnia.<\/li><\/ul><h3><strong>Self-Help and Relaxation Techniques<\/strong><\/h3><p>In addition to evidence-based treatments, CBT-I coaches also have a wealth of self-help and relaxation techniques in their arsenal. Not only are these techniques helpful in helping you sleep better, but they are also incredibly beneficial for your overall physical and mental health and wellness.<\/p><p>A big part of CBT-I is education \u2014 teaching you how to take the techniques you\u2019ve been taught and continue to apply them to your life even after therapy. When you understand more about how your thoughts and behaviors can impact your insomnia symptoms, you\u2019re far more empowered to take control of your sleep patterns.<\/p><h2><strong>Can CBT Help With Other Sleep Disorders?<\/strong><\/h2><p>CBT can be a very effective form of therapy, but it can\u2019t \u201cfix\u201d everything. A sleep medicine professional must manage certain sleep disorders, like those tied to physical causes (sleep apnea, circadian rhythm disorders, insomnia disorder, etc.). These sleep disorders often require prescription treatment, including CPAP machines, that aren\u2019t available from a CBT-I program.<\/p><h2><strong>How Does Online CBT-I Work?<\/strong><\/h2><p>With the pandemic drastically changing how healthcare functions, there are more options than ever to have your needs managed \u2014 without even having to leave your home. Online programs using CBT-I work just the same as an in-person appointment with a qualified professional, although they may cost slightly more out-of-pocket.\u00a0<\/p><p>These programs are often offered using either app-based or web-based technology. You will \u201cmeet\u201d with your CBT-I coach the same way you would if you were having in-person therapy \u2013 the goals and process are the same (minus having to drive across town).<\/p><h2><strong>Can CBT-I Be Paired With Other Sleep Treatments?<\/strong><\/h2><p>CBT-I is an excellent way to manage and improve your sleep, but like all forms of healthcare, it works best when used as part of a multi-faceted approach. Pairing CBT-I with other sleep first-line treatments, like updating your sleep routine and utilizing medications properly, can get you the rest you\u2019ve always wanted.\u00a0<\/p><h3><strong>CBT-I and Sleep Hygiene<\/strong><\/h3><p>While sleep hygiene can be a crucial part of addressing sleep difficulties, it is not a component of CBT-I. However, the two work hand-in-hand to help provide a well-rounded approach you can use to improve your sleep for the rest of your life.<\/p><p>What is sleep hygiene? Here are just a few sleep hygiene tips that you can start using today:<\/p><ul><li aria-level=\"1\">Make sure to keep your sleep space cool and dark. Both ambient temperature and light can play a significant role in the quality of sleep you\u2019re able to get. Rooms that are too light, too warm, or too cold can keep you from getting the sleep you deserve.<\/li><\/ul><ul><li aria-level=\"1\">Do what you can to minimize the amount of noise around you when you sleep \u2014 even relatively small noises like a ticking clock. Ambient noise can keep you from falling asleep or wake you up after you\u2019ve already fallen asleep.<\/li><\/ul><ul><li aria-level=\"1\">Develop a sleep routine and be consistent with it \u2014 do your best to go to sleep and wake up at the same time, even on weekends and holidays. A consistent sleep schedule can help prepare your body for sleep on a subconscious level, adding to the effectiveness of other approaches.<\/li><\/ul><ul><li aria-level=\"1\">Remove distractions from your bedroom, especially electronic devices (like televisions and computers). Blue light can impair your ability to reach the important deeper levels of sleep. Electronic devices can also stop you from getting the amount of sleep you need.<\/li><\/ul><ul><li aria-level=\"1\">Cut back on your caffeine use during the morning and stop drinking it entirely in the afternoon. Caffeine is a stimulant and can significantly impact the quality of sleep.<\/li><\/ul><ul><li aria-level=\"1\">Get physical activity during the day, but schedule your workouts so they\u2019re completed at least a few hours before bedtime. Although exercise is great for both body and mind, the endorphins it releases can keep you up at night instead of helping you sleep better if you work out too close to going to bed.<\/li><\/ul><h3><strong>CBT-I and Sleep Medications<\/strong><\/h3><p>CBT-I can also be used in tandem with sleep medications (like Ambien). However, for many people, sleeping pills are often only needed on a short-term basis while they work with a CBT-I professional to address their sleep issues.\u00a0<\/p><p><a href=\"https:\/\/stellarsleep.com\/learn\/beating-insomnia-without-pills\/\" target=\"_blank\" rel=\"noopener\">The \u201cproblem\u201d with sleep medications<\/a> is that they don\u2019t address the root of the issue \u2014 they\u2019re considered more of a band-aid. Many of them may help you fall asleep but don\u2019t guarantee you\u2019ll get the deep, high-quality sleep your body needs to heal and recover.\u00a0<\/p><p>Dealing with the underlying reasons that your sleep may be suffering is more beneficial and helps provide people with a longer-term \u201cfix.\u201d<\/p><h2><strong>Who Shouldn\u2019t Use CBT-I?<\/strong><\/h2><p>Although CBT-I is incredibly beneficial and safe for nearly anyone, there are a few exceptions. These exceptions are generally made on a case-by-case basis.\u00a0<\/p><p><a href=\"https:\/\/deploymentpsych.org\/content\/faqs-cognitive-behavioral-therapy-insomnia-cbt-i\" target=\"_blank\" rel=\"noopener\">Those with an increased fall risk or certain diagnosable disorders may not benefit from CBT-I<\/a>. If you fall into any of those categories, speak with a sleep or healthcare professional before starting therapy.<\/p><h2><strong>The Bottom Line<\/strong><\/h2><p>Online CBT for insomnia (CBT-I) is one of the most effective tools we have to support our body\u2019s defenses against sleep problems. Unlike many other health conditions that have strictly physical causes, like sleep apnea or diabetes, insomnia is frequently related to emotional ones. Working with a CBT-I coach can help you work through anything that may be holding you back so that you can get back to getting your best sleep ever.\u00a0<\/p><p>If you\u2019re unsure where to start, take our <a href=\"https:\/\/stellarsleep.com\/quiz\" target=\"_blank\" rel=\"noopener\">free sleep quiz<\/a>. Sleep is crucial \u2014 don\u2019t wait one minute longer to improve your quality of life and overall health and well-being.<\/p><p>Sources:<\/p><p><a href=\"https:\/\/www.apa.org\/ptsd-guideline\/patients-and-families\/cognitive-behaviora\" target=\"_blank\" rel=\"noopener\">What is Cognitive Behavioral Therapy? | APA<\/a><\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC10002474\/\" target=\"_blank\" rel=\"noopener\">Cognitive Behavioral Therapy for Insomnia (CBT-I): A Primer | PMC<\/a><\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3481424\/\" target=\"_blank\" rel=\"noopener\">Comparative effectiveness of cognitive behavioral therapy for insomnia: a systematic review | PMC<\/a><\/p><p><a href=\"https:\/\/deploymentpsych.org\/content\/faqs-cognitive-behavioral-therapy-insomnia-cbt-i\" target=\"_blank\" rel=\"noopener\">FAQs for Cognitive Behavioral Therapy for Insomnia (CBT-I) | Center for Deployment Psychology<\/a><\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-4b5ebba elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"4b5ebba\" data-element_type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-inner-column elementor-element elementor-element-e4486db\" data-id=\"e4486db\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-d26728f elementor-widget elementor-widget-heading\" data-id=\"d26728f\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<div class=\"elementor-heading-title elementor-size-default\">Complete our free sleep quiz to see:<\/div>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-fbd5b70 elementor-widget__width-auto elementor-widget elementor-widget-text-editor\" data-id=\"fbd5b70\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<ul><li>How severe your insomnia is<\/li><li style=\"text-align: center;\">How your sleep compares to others<\/li><li style=\"text-align: center;\">How psychology can help your sleep<\/li><\/ul>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1f3b065 elementor-align-center elementor-widget elementor-widget-button\" data-id=\"1f3b065\" data-element_type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"https:\/\/lp.stellarsleep.com\/?utm_source=blog\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t<span class=\"elementor-button-text\">Get Started<\/span>\n\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-0ed02a4\" data-id=\"0ed02a4\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-90d1e86 excludeimg elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"90d1e86\" data-element_type=\"section\" data-settings=\"{&quot;sticky&quot;:&quot;top&quot;,&quot;sticky_parent&quot;:&quot;yes&quot;,&quot;sticky_on&quot;:[&quot;desktop&quot;,&quot;tablet&quot;,&quot;mobile&quot;],&quot;sticky_offset&quot;:0,&quot;sticky_effects_offset&quot;:0}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-inner-column elementor-element elementor-element-7394f05\" data-id=\"7394f05\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-e22b720 elementor-widget elementor-widget-shortcode\" data-id=\"e22b720\" data-element_type=\"widget\" data-widget_type=\"shortcode.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-shortcode\">\t\t<div data-elementor-type=\"section\" data-elementor-id=\"444\" class=\"elementor elementor-444\">\n\t\t\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-2a52d69 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"2a52d69\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-a2f4db6\" data-id=\"a2f4db6\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-5cc7dbd elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"5cc7dbd\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-inner-column elementor-element elementor-element-6f3478b\" data-id=\"6f3478b\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-4c73e8f elementor-widget elementor-widget-heading\" data-id=\"4c73e8f\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<div class=\"elementor-heading-title elementor-size-default\">SHARE THIS ARTICLE<\/div>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f42b91a elementor-share-buttons--view-icon elementor-share-buttons--skin-minimal elementor-share-buttons--shape-circle elementor-share-buttons--align-center elementor-share-buttons--color-custom elementor-grid-0 elementor-widget elementor-widget-share-buttons\" data-id=\"f42b91a\" data-element_type=\"widget\" data-widget_type=\"share-buttons.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<link rel=\"stylesheet\" href=\"https:\/\/mystellarsleep.com\/wp-content\/plugins\/elementor-pro\/assets\/css\/widget-share-buttons.min.css\">\t\t<div class=\"elementor-grid\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-grid-item\">\n\t\t\t\t\t\t<div\n\t\t\t\t\t\t\tclass=\"elementor-share-btn elementor-share-btn_facebook\"\n\t\t\t\t\t\t\trole=\"button\"\n\t\t\t\t\t\t\ttabindex=\"0\"\n\t\t\t\t\t\t\taria-label=\"Share on facebook\"\n\t\t\t\t\t\t>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-share-btn__icon\">\n\t\t\t\t\t\t\t\t<i class=\"fab fa-facebook\" aria-hidden=\"true\"><\/i>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-grid-item\">\n\t\t\t\t\t\t<div\n\t\t\t\t\t\t\tclass=\"elementor-share-btn elementor-share-btn_twitter\"\n\t\t\t\t\t\t\trole=\"button\"\n\t\t\t\t\t\t\ttabindex=\"0\"\n\t\t\t\t\t\t\taria-label=\"Share on twitter\"\n\t\t\t\t\t\t>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-share-btn__icon\">\n\t\t\t\t\t\t\t\t<i class=\"fab fa-twitter\" aria-hidden=\"true\"><\/i>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-grid-item\">\n\t\t\t\t\t\t<div\n\t\t\t\t\t\t\tclass=\"elementor-share-btn elementor-share-btn_linkedin\"\n\t\t\t\t\t\t\trole=\"button\"\n\t\t\t\t\t\t\ttabindex=\"0\"\n\t\t\t\t\t\t\taria-label=\"Share on linkedin\"\n\t\t\t\t\t\t>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-share-btn__icon\">\n\t\t\t\t\t\t\t\t<i class=\"fab fa-linkedin\" aria-hidden=\"true\"><\/i>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-d7d7d45 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"d7d7d45\" data-element_type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-inner-column elementor-element elementor-element-a964a0e\" data-id=\"a964a0e\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-f9b6cd0 elementor-widget elementor-widget-heading\" data-id=\"f9b6cd0\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<div class=\"elementor-heading-title elementor-size-default\">Break the insomnia cycle tonight<\/div>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-bfdee9d elementor-align-center elementor-widget elementor-widget-button\" data-id=\"bfdee9d\" data-element_type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"https:\/\/lp.stellarsleep.com\/?utm_source=blog\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t<span class=\"elementor-button-text\">Get Started<\/span>\n\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-838247b excludeimg elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"838247b\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-17e3724\" data-id=\"17e3724\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-2a25a17 elementor-widget elementor-widget-heading\" data-id=\"2a25a17\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<p class=\"elementor-heading-title elementor-size-default\">Related Posts<\/p>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6b9724a elementor-posts--thumbnail-top elementor-grid-3 elementor-grid-tablet-2 elementor-grid-mobile-1 elementor-widget elementor-widget-posts\" data-id=\"6b9724a\" data-element_type=\"widget\" data-settings=\"{&quot;custom_columns&quot;:&quot;3&quot;,&quot;custom_columns_tablet&quot;:&quot;2&quot;,&quot;custom_columns_mobile&quot;:&quot;1&quot;,&quot;custom_row_gap&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:35,&quot;sizes&quot;:[]},&quot;custom_row_gap_tablet&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;custom_row_gap_mobile&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]}}\" data-widget_type=\"posts.custom\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<link rel=\"stylesheet\" href=\"https:\/\/mystellarsleep.com\/wp-content\/plugins\/elementor-pro\/assets\/css\/widget-posts.min.css\">      <div class=\"ecs-posts elementor-posts-container elementor-posts   elementor-grid elementor-posts--skin-custom\" data-settings=\"{&quot;current_page&quot;:1,&quot;max_num_pages&quot;:0,&quot;load_method&quot;:&quot;numbers&quot;,&quot;widget_id&quot;:&quot;6b9724a&quot;,&quot;post_id&quot;:2297,&quot;theme_id&quot;:2297,&quot;change_url&quot;:false,&quot;reinit_js&quot;:false}\">\n      <div class=\"elementor-posts-nothing-found\"><\/div>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Online CBT for insomnia is just as effective as in-person CBT-I. Stellar Sleep has more about how it can help you get higher-quality sleep.<\/p>\n","protected":false},"author":4,"featured_media":2299,"comment_status":"open","ping_status":"open","sticky":false,"template":"elementor_header_footer","format":"standard","meta":{"footnotes":""},"categories":[8],"tags":[41],"acf":[],"_links":{"self":[{"href":"https:\/\/mystellarsleep.com\/wp-json\/wp\/v2\/posts\/2297"}],"collection":[{"href":"https:\/\/mystellarsleep.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/mystellarsleep.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/mystellarsleep.com\/wp-json\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/mystellarsleep.com\/wp-json\/wp\/v2\/comments?post=2297"}],"version-history":[{"count":7,"href":"https:\/\/mystellarsleep.com\/wp-json\/wp\/v2\/posts\/2297\/revisions"}],"predecessor-version":[{"id":2305,"href":"https:\/\/mystellarsleep.com\/wp-json\/wp\/v2\/posts\/2297\/revisions\/2305"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/mystellarsleep.com\/wp-json\/wp\/v2\/media\/2299"}],"wp:attachment":[{"href":"https:\/\/mystellarsleep.com\/wp-json\/wp\/v2\/media?parent=2297"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/mystellarsleep.com\/wp-json\/wp\/v2\/categories?post=2297"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/mystellarsleep.com\/wp-json\/wp\/v2\/tags?post=2297"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}