CBT Techniques For Insomnia
Sleep disorders such as insomnia can cause difficulty falling asleep or staying asleep. It may also wake you early in the morning and prevent you from going back to sleep. Cognitive behavioral therapy, also known as CBT-I, is often recommended for chronic sleep disorders.
Cognitive behavioral therapy for insomnia identifies sleep-inducing behaviors and thoughts, and replaces them with ones that promote rest. CBT-I sessions help you to resolve your sleep issues by addressing their underlying causes.
Your sleep specialist may ask you to keep a detailed sleeping diary for a period of one to two week to determine the best treatment options for your insomnia.
What is the Working Procedure for Behavioral Therapy For Insomnia?
CBT-I’s intelligible component involves changing the beliefs that are interfering with sleep. This type of therapy helps you eliminate or control negative thoughts and worries that prevent you from sleeping.
CBT-I’s behavioral component promotes healthy sleeping habits, and helps you to avoid negative behaviors that impact your sleep.
Your sleep therapist might suggest that you try some of the following CBT-I techniques, depending on your specific needs:
1.Stimulation Control Therapy
This method allows you to eliminate the factors which lead to insomnia. For example, your trainer might tell you to stick to a regular bedtime and wake-up time, avoid naps and use the bed for sleeping and sex only. You may also be instructed to leave your bedroom after 20 minutes, if you cannot fall asleep. Return only when you feel sleepy.
2.Restricted sleep
It can be a bad habit to sleep when you are awake. This treatment results in a short-term sleep deficit, leaving you feeling more tired at night. After your sleep improves, you gradually increase the time that you spend in bed.
3.Sleep Hygiene
The therapy involves modifying your lifestyle habits that disrupt sleep, like excessive alcohol consumption, excessive caffeine intake, and not exercising enough. This therapy also provides tips on how you can wind down an extra hour or so before bedtime in order to sleep better.
4.Improving Sleep Environment
You can create a sleep environment that is comfortable. You can, for example, keep your bedroom cool and dark. Avoid having a television in your bedroom. And hide the clock.
5.Relaxation Exercises
These exercises relax the mind and body. These techniques include imagery, muscle relaxation and meditation.
6.Staying awake while sleeping
It is also known as a paradoxical intent. This involves a lack effort to sleep. It is paradoxical that worrying about being unable to fall asleep can wake you up. You can sleep better and relax if you let your worries go.
7.Biofeedback
This method allows you to observe and adjust biological signs like muscle tension and heart rates. You may be asked by your sleep specialist to record at home the daily patterns of sleep using a biofeedback machine. This information can be used for identifying sleep patterns.
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