{"id":999,"date":"2023-10-16T03:24:47","date_gmt":"2023-10-16T03:24:47","guid":{"rendered":"https:\/\/mystellarsleep.com\/cbt-sleep-therapy-copy\/"},"modified":"2024-02-05T21:37:27","modified_gmt":"2024-02-05T21:37:27","slug":"how-to-implement-sleep-restriciton-therapy","status":"publish","type":"post","link":"https:\/\/mystellarsleep.com\/how-to-implement-sleep-restriciton-therapy\/","title":{"rendered":"How to Implement Sleep Restriction Therapy"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"999\" class=\"elementor elementor-999\">\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\/sleep-therapies\/\" rel=\"tag\">SLEEP THERAPY<\/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\">How to Implement Sleep Restriction Therapy<\/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\tOctober 16, 2023\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\/2023\/11\/how-to-do-sleep-restriction-therapy-1024x683.jpg\" class=\"attachment-large size-large wp-image-1001\" alt=\"\" srcset=\"https:\/\/mystellarsleep.com\/wp-content\/uploads\/2023\/11\/how-to-do-sleep-restriction-therapy-1024x683.jpg 1024w, https:\/\/mystellarsleep.com\/wp-content\/uploads\/2023\/11\/how-to-do-sleep-restriction-therapy-300x200.jpg 300w, https:\/\/mystellarsleep.com\/wp-content\/uploads\/2023\/11\/how-to-do-sleep-restriction-therapy-768x512.jpg 768w, https:\/\/mystellarsleep.com\/wp-content\/uploads\/2023\/11\/how-to-do-sleep-restriction-therapy-1536x1024.jpg 1536w, https:\/\/mystellarsleep.com\/wp-content\/uploads\/2023\/11\/how-to-do-sleep-restriction-therapy-2048x1365.jpg 2048w\" 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-6611350 elementor-widget__width-auto elementor-widget elementor-widget-table-of-contents\" data-id=\"6611350\" data-element_type=\"widget\" data-settings=\"{&quot;headings_by_tags&quot;:[&quot;h2&quot;,&quot;h3&quot;],&quot;exclude_headings_by_selector&quot;:&quot;.excludeimg&quot;,&quot;marker_view&quot;:&quot;bullets&quot;,&quot;icon&quot;:{&quot;value&quot;:&quot;fas fa-circle&quot;,&quot;library&quot;:&quot;fa-solid&quot;},&quot;min_height&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;min_height_tablet&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;min_height_mobile&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]}}\" data-widget_type=\"table-of-contents.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>\/*! elementor-pro - v3.12.1 - 02-04-2023 *\/\n.elementor-widget-table-of-contents .elementor-toc__header-title{color:var(--header-color)}.elementor-widget-table-of-contents.elementor-toc--collapsed .elementor-toc__toggle-button--collapse,.elementor-widget-table-of-contents:not(.elementor-toc--collapsed) .elementor-toc__toggle-button--expand{display:none}.elementor-widget-table-of-contents .elementor-widget-container{min-height:var(--box-min-height);border:var(--box-border-width,1px) solid var(--box-border-color,#9da5ae);border-radius:var(--box-border-radius,3px);background-color:var(--box-background-color);transition:min-height .4s;overflow:hidden}.elementor-toc__header{display:flex;align-items:center;justify-content:space-between;padding:var(--box-padding,20px);background-color:var(--header-background-color);border-bottom:var(--separator-width,1px) solid var(--box-border-color,#9da5ae)}.elementor-toc__header-title{font-size:18px;margin:0;color:var(--header-color)}.elementor-toc__toggle-button{cursor:pointer;display:inline-flex}.elementor-toc__toggle-button 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.elementor-toc__list-wrapper{margin-top:.5em;margin-left:var(--nested-list-indent,1em)}.elementor-toc__list-item-text:hover{color:var(--item-text-hover-color);-webkit-text-decoration:var(--item-text-hover-decoration);text-decoration:var(--item-text-hover-decoration)}.elementor-toc__list-item-text.elementor-item-active{color:var(--item-text-active-color);-webkit-text-decoration:var(--item-text-active-decoration);text-decoration:var(--item-text-active-decoration)}.elementor-toc__list-item-text-wrapper{display:flex;align-items:center}.elementor-toc__list-item-text-wrapper:before,.elementor-toc__list-item-text-wrapper i{margin-right:8px;color:var(--marker-color)}.elementor-toc__list-item-text-wrapper svg{margin-right:8px;fill:var(--marker-color);height:var(--marker-size,.5em);width:var(--marker-size,.5em)}.elementor-toc__list-item-text-wrapper i{font-size:var(--marker-size,.5em)}.elementor-toc__list-item-text-wrapper:before{font-size:var(--marker-size,1em)}.elementor-toc--content-ellipsis .elementor-toc__list-item-text{white-space:nowrap;overflow:hidden;text-overflow:ellipsis}.elementor-toc__list-items--collapsible>.elementor-toc__list-wrapper>.elementor-toc__list-item>.elementor-toc__list-wrapper{display:none}.elementor-toc__heading-anchor{position:absolute}.elementor-toc__body .elementor-toc__list-item-text{color:var(--item-text-color);-webkit-text-decoration:var(--item-text-decoration);text-decoration:var(--item-text-decoration)}.elementor-toc__body .elementor-toc__list-item-text:hover{color:var(--item-text-hover-color);-webkit-text-decoration:var(--item-text-hover-decoration);text-decoration:var(--item-text-hover-decoration)}.elementor-toc__body .elementor-toc__list-item-text.elementor-item-active{color:var(--item-text-active-color);-webkit-text-decoration:var(--item-text-active-decoration);text-decoration:var(--item-text-active-decoration)}ol.elementor-toc__list-wrapper{counter-reset:item}ol.elementor-toc__list-wrapper .elementor-toc__list-item{counter-increment:item}ol.elementor-toc__list-wrapper .elementor-toc__list-item-text-wrapper:before{content:counters(item,\".\") \". \"}<\/style>\t\t<div class=\"elementor-toc__header\">\n\t\t\t<div class=\"elementor-toc__header-title\">\n\t\t\t\tTable of Contents\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<div class=\"elementor-toc__body\">\n\t\t\t<div class=\"elementor-toc__spinner-container\">\n\t\t\t\t<i class=\"elementor-toc__spinner eicon-animation-spin eicon-loading\" aria-hidden=\"true\"><\/i>\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<div class=\"elementor-element elementor-element-6c935f4 elementor-widget elementor-widget-text-editor\" data-id=\"6c935f4\" 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><span style=\"font-weight: 400;\">Sleepless nights can be a thing of the past with the power of Sleep Restriction Therapy (SRT). If you&#8217;ve been struggling with insomnia and have been looking for a practical and effective solution, you&#8217;re in the right place. SRT is a behavioral treatment that involves restricting the amount of time spent in bed to match the actual amount of sleep you get. It&#8217;s a proven method for reclaiming your nights and restoring your sleep patterns. <\/span><\/p><p><span style=\"font-weight: 400;\">In this blog, we&#8217;ll provide you with a step-by-step guide on how to implement SRT, from keeping a sleep diary to establishing a bedtime routine. We&#8217;ll also discuss how to assess the effectiveness of SRT and recognize positive signs of improvement in your sleep patterns and daytime functioning. Plus, we&#8217;ll touch on tips for maintaining a consistent sleep schedule, potential risks and drawbacks to be aware of, and the role of medication in supporting your journey to better sleep. Don&#8217;t let sleep troubles define your nights any longer; discover the transformative potential of SRT and embark on a path to peaceful slumber.<\/span><\/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-de877a0 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"de877a0\" 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-e5145da\" data-id=\"e5145da\" 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-c0f65df elementor-widget elementor-widget-heading\" data-id=\"c0f65df\" 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\">Take our free insomnia quiz<\/div>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2bb22e1 elementor-align-center elementor-widget elementor-widget-button\" data-id=\"2bb22e1\" 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<div class=\"elementor-element elementor-element-cb67c77 elementor-widget elementor-widget-heading\" data-id=\"cb67c77\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Implementing Sleep Restriction Therapy for Effective Insomnia Management<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-210c624 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><span style=\"font-weight: 400;\">Sleep restriction therapy (SRT) is a behavioral treatment for insomnia that involves restricting the amount of time spent in bed to match the actual amount of sleep obtained. Here are the general steps to implement SRT:<\/span><\/p><ol><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep a sleep diary: Track your sleep patterns for about a week to establish a baseline.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Set a consistent wake-up time: Determine the time you need to wake up every day and stick to it, even on weekends.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Calculate your sleep window: Subtract the desired wake-up time from the time you typically fall asleep. This will give you the maximum amount of time you should spend in bed.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Establish a bedtime routine: Create a relaxing routine before bed to signal to your body that it&#8217;s time to sleep.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Gradually adjust your sleep window: Start by going to bed at your calculated bedtime and only allow yourself to stay in bed for the amount of time you typically sleep. For example, if you typically sleep for 6 hours, but spend 8 hours in bed, restrict your time in bed to 6 hours.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stick to the schedule: Maintain a consistent sleep schedule, even if you feel tired during the day. Avoid napping to build up sleep pressure for the next night.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Monitor progress: Keep track of your sleep patterns and how you feel during the day to assess the effectiveness of SRT.<\/span><\/li><\/ol><p>\u00a0<\/p><p><span style=\"font-weight: 400;\">It&#8217;s important to note that SRT should be done under the guidance of a healthcare professional, such as a sleep specialist or therapist, who can provide personalized recommendations and support throughout the process. <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/35712855\/\"><span style=\"font-weight: 400;\">[1]<\/span><\/a> <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29680427\/\"><span style=\"font-weight: 400;\">[2]<\/span><\/a><\/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-b1d76ef elementor-widget elementor-widget-heading\" data-id=\"b1d76ef\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Assessing the Effectiveness of Sleep Restriction Therapy (SRT): Timing and Considerations<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-01c2369 elementor-widget elementor-widget-text-editor\" data-id=\"01c2369\" 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><span style=\"font-weight: 400;\">It is recommended to maintain a consistent sleep schedule for at least 2-4 weeks before assessing the effectiveness of Sleep Restriction Therapy (SRT). This allows your body to adjust to the new sleep schedule and for the therapy to have a noticeable impact on your sleep patterns and daytime functioning. <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/12683469\/\"><span style=\"font-weight: 400;\">[3]<\/span><\/a> <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/22913912\/\"><span style=\"font-weight: 400;\">[4]<\/span><\/a><\/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-87f8491 elementor-widget elementor-widget-heading\" data-id=\"87f8491\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Recognizing Positive Effects: Signs of Improvement in Sleep Patterns and Daytime Functioning with Therapy<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9ca4b57 elementor-widget elementor-widget-text-editor\" data-id=\"9ca4b57\" 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><span style=\"font-weight: 400;\">Some signs that Sleep Restriction Therapy (SRT) is having a noticeable impact on your sleep patterns and daytime functioning include:<\/span><\/p><ol><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Improved sleep efficiency: You may find it easier to fall asleep and stay asleep throughout the night, resulting in a higher sleep efficiency percentage.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reduced time spent awake in bed: As your body adjusts to the new sleep schedule, you may spend less time lying awake in bed before falling asleep.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Increased daytime alertness: You may feel more alert and awake during the day, with improved concentration and cognitive function.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reduced daytime sleepiness: If you previously experienced excessive daytime sleepiness, you may notice a decrease in this symptom.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Improved mood and overall well-being: Better sleep can have a positive impact on your mood, reducing feelings of irritability, anxiety, and depression.<\/span><\/li><\/ol><p><br \/><span style=\"font-weight: 400;\">It&#8217;s important to remember that individual experiences may vary, and it may take time to see significant improvements. It&#8217;s recommended to track your sleep patterns and daytime functioning over several weeks to assess the effectiveness of SRT. <\/span><a href=\"https:\/\/www.healthline.com\/health\/healthy-sleep\/sleep-restriction-therapy\"><span style=\"font-weight: 400;\">[3]<\/span><\/a><\/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-4048e1f elementor-widget elementor-widget-heading\" data-id=\"4048e1f\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Timelines for Achieving Significant Improvements in Sleep Patterns and Daytime Functioning with SRT<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1ae7d2b elementor-widget elementor-widget-text-editor\" data-id=\"1ae7d2b\" 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><span style=\"font-weight: 400;\">The time it takes to see significant improvements in sleep patterns and daytime functioning with Sleep Restriction Therapy (SRT) can vary from person to person. However, research suggests that noticeable improvements can occur within a few weeks of consistently following the therapy. It&#8217;s important to maintain a consistent sleep schedule and track your progress over time to assess the effectiveness of SRT.<\/span><\/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-69da266 elementor-widget elementor-widget-heading\" data-id=\"69da266\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Tips for Maintaining a Consistent Sleep Schedule During Sleep Restriction Therapy (SRT)<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-cc4547d elementor-widget elementor-widget-text-editor\" data-id=\"cc4547d\" 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><span style=\"font-weight: 400;\">To maintain a consistent sleep schedule while following Sleep Restriction Therapy (SRT), consider the following:<\/span><\/p><ol><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Set a regular wake-up time: Wake up at the same time every day, even on weekends, to regulate your body&#8217;s internal clock.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Determine your bedtime: Calculate the amount of sleep you typically get and subtract it from your desired wake-up time to determine your bedtime.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Avoid napping: Resist the urge to take daytime naps, as they can disrupt your sleep schedule and make it harder to fall asleep at night.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Create a bedtime routine: Establish a relaxing routine before bed, such as reading a book or taking a warm bath, to signal to your body that it&#8217;s time to sleep.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Limit exposure to stimulating activities: Avoid engaging in stimulating activities, such as using electronic devices or watching TV, close to bedtime as they can interfere with your ability to fall asleep.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Create a sleep-friendly environment: Make sure your bedroom is dark, quiet, and at a comfortable temperature to promote better sleep.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Monitor your progress: Keep track of your sleep patterns and how you feel during the day to assess the effectiveness of SRT and make any necessary adjustments.<\/span><\/li><\/ol><p><span style=\"font-weight: 400;\">Remember, it&#8217;s important to consult with a healthcare professional, such as a sleep specialist or therapist, who can provide personalized guidance and support throughout the process of following\u00a0<\/span><\/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-d2d39ed elementor-widget elementor-widget-heading\" data-id=\"d2d39ed\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Evaluating the Effectiveness of Sleep Restriction Therapy (SRT): Timing and Considerations<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c52e630 elementor-widget elementor-widget-text-editor\" data-id=\"c52e630\" 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><span style=\"font-weight: 400;\">It is recommended to try Sleep Restriction Therapy (SRT) for at least 2-4 weeks before assessing its effectiveness. This allows your body to adjust to the new sleep schedule and for the therapy to have a noticeable impact on your sleep patterns and daytime functioning. It&#8217;s important to maintain a consistent sleep schedule and track your progress over time to evaluate the effectiveness of SRT. <\/span><\/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-f9f709f elementor-widget elementor-widget-heading\" data-id=\"f9f709f\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Medications to Support a Consistent Sleep Schedule During Sleep Restriction Therapy (SRT)<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b37b274 elementor-widget elementor-widget-text-editor\" data-id=\"b37b274\" 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><span style=\"font-weight: 400;\">RT primarily focuses on behavioral and lifestyle changes to regulate sleep patterns. However, there are medications available for the treatment of insomnia that can be used in conjunction with SRT under the guidance of a healthcare professional. These medications, such as benzodiazepines or nonbenzodiazepine hypnotics, may help with sleep initiation and maintenance. It&#8217;s important to consult with a healthcare professional to determine if medication is appropriate for your specific situation.<\/span><\/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-eefc3f5 elementor-widget elementor-widget-heading\" data-id=\"eefc3f5\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Understanding Potential Risks and Drawbacks of Sleep Restriction Therapy (SRT)<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-24454d8 elementor-widget elementor-widget-text-editor\" data-id=\"24454d8\" 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><span style=\"font-weight: 400;\">There are some potential risks and drawbacks associated with Sleep Restriction Therapy (SRT) that individuals should be aware of before starting the therapy.<\/span><\/p><ol><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Increased daytime sleepiness: During the initial phase of SRT, when sleep is restricted, individuals may experience increased daytime sleepiness. This can affect their alertness and performance during the day.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Temporary worsening of insomnia symptoms: In the early stages of SRT, individuals may experience a temporary worsening of their insomnia symptoms. This can include difficulty falling asleep or staying asleep. However, these symptoms usually improve as the therapy progresses.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Emotional and psychological discomfort: Restricting sleep can be challenging and may lead to emotional and psychological discomfort, especially during the initial stages. It is important to have support from a healthcare professional to navigate these difficulties.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Adherence difficulties: Adhering to the strict sleep schedule required by SRT can be challenging for some individuals. It may require significant lifestyle adjustments and discipline to maintain the prescribed sleep window.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Limited long-term evidence: While SRT has been shown to be effective in the short term, there is limited evidence on its long-term effects. More research is needed to determine the sustained benefits of SRT beyond the initial treatment period.<\/span><\/li><\/ol><p>\u00a0<\/p><p><span style=\"font-weight: 400;\">It&#8217;s worth mentioning that the risks and disadvantages can differ for each individual. It is advisable to seek advice from a healthcare professional, like a sleep specialist or therapist, who can offer personalized assistance and support during the therapy journey.<\/span><\/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-94d2e59 elementor-widget elementor-widget-heading\" data-id=\"94d2e59\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">References<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-347576a elementor-widget elementor-widget-text-editor\" data-id=\"347576a\" 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<ol><li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/35712855\/\"><span style=\"font-weight: 400;\">Cain et al. (2022)<\/span><\/a><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29680427\/\"><span style=\"font-weight: 400;\">Whittall et al. (2019)<\/span><\/a><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/12683469\/\"><span style=\"font-weight: 400;\">Dongen et al. (2003)<\/span><\/a><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/22913912\/\"><span style=\"font-weight: 400;\">Mansukhani et al. (2012)<\/span><\/a><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.healthline.com\/health\/healthy-sleep\/sleep-restriction-therapy\"><span style=\"font-weight: 400;\">Healthline (2022)<\/span><\/a><\/li><\/ol>\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;:999,&quot;theme_id&quot;:999,&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>Sleep restriction therapy (SRT) is a behavioral treatment for insomnia that involves restricting the amount of time spent in bed to match the actual amount of sleep obtained.<\/p>\n","protected":false},"author":4,"featured_media":1001,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"elementor_header_footer","format":"standard","meta":{"footnotes":""},"categories":[28],"tags":[41],"acf":[],"_links":{"self":[{"href":"https:\/\/mystellarsleep.com\/wp-json\/wp\/v2\/posts\/999"}],"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=999"}],"version-history":[{"count":20,"href":"https:\/\/mystellarsleep.com\/wp-json\/wp\/v2\/posts\/999\/revisions"}],"predecessor-version":[{"id":2059,"href":"https:\/\/mystellarsleep.com\/wp-json\/wp\/v2\/posts\/999\/revisions\/2059"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/mystellarsleep.com\/wp-json\/wp\/v2\/media\/1001"}],"wp:attachment":[{"href":"https:\/\/mystellarsleep.com\/wp-json\/wp\/v2\/media?parent=999"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/mystellarsleep.com\/wp-json\/wp\/v2\/categories?post=999"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/mystellarsleep.com\/wp-json\/wp\/v2\/tags?post=999"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}