What should I do if I experience disruptions in the middle of my sleep restriction program?

What should I do if I experience disruptions in the middle of my sleep restriction program?

Sometimes you might experience inevitable disruptions in the middle of your sleep restriction program. For example, you might fall sick, or you might have upcoming travel plans. 

Our first advice is for you to wait and only start your sleep restriction program when you know you would be able to dedicate at least 2 weeks without any disruptions. But that is not always possible (e.g. if you fall sick in the middle of the program, or if you have to travel due to an emergency).

In that case, we recommend that you pause sleep restriction and return to it afterward. You can pause sleep restriction on the Profile tab, and you can always resume it at a later time. You don't have to restart the program from the beginning, although you can do so if you would like to (refer to the article How do I restart my program?). 
It is especially important for you to pause sleep restriction when you're not feeling well. When you're sick, your immune system is already under additional stress and this is when getting adequate amount of sleep is even more important. Remember that safety always comes first. 

    • Related Articles

    • Sleep Restriction Therapy (SRT) - Frequently Asked Questions

      INTRODUCTION: Sleep Restriction Therapy is a powerful technique from Cognitive Behavioral Therapy for Insomnia (CBT-I). It is a technique to help your mind associate going to bed with falling asleep (and staying asleep). In this article, we will ...
    • What is sleep restriction therapy?

      Sleep restriction therapy is one of the most powerful tools in sleep psychology and has been extensively researched. People with insomnia often find it counterintuitive that you have to try to stay awake in order to get better sleep, but this is ...
    • How does sleep restriction work with daylight saving time?

      Navigating daylight saving time is tricky, and especially so for insomnia patients undergoing sleep restriction therapy. The general recommendation is to keep to your assigned sleep schedule, even with the change in daylight saving time. That means ...
    • Who developed Stellar Sleep?

      The Stellar Sleep program was developed by certified CBT-I experts and sleep specialists with years of clinical experience and who have seen hundreds of insomnia patients each year. Stellar Sleep was incubated at Harvard and launched in 2022 as ...
    • Is Stellar Sleep HSA/FSA Eligible?

      We are excited to announce that Stellar Sleep, the award-winning mobile app for insomnia, developed in collaboration with top sleep psychologists, therapists, and researchers from Harvard, is now eligible for payment through Health Savings Accounts ...