Insomnia can be a widespread problem. However, you can get the sleep that you need with effective treatment. Find safe and effective treatments for insomnia that do not include pills.
Mayo Clinic Staff Insomnia, a sleep disorder common to many people, can make it difficult for you to fall or stay asleep. You may also wake up early and find it difficult to fall back asleep. Cognitive behavioural therapy is also known as CBT. It can treat insomnia and other sleep disorders that have lasted for a long time. It’s usually the first recommended treatment.
CBT You can learn which thoughts or behaviours are causing sleep issues and how to eliminate them. Then, you can learn to replace these behaviours and thoughts with healthy sleep habits. Sleeping pills are not the best option. CBT Helps you to overcome the causes of sleep disorders.
Your sleep specialist might ask you to maintain a detailed sleeping diary for up to two weeks to determine the best treatment options.
What is CBT?
The cognitive part of CBT This therapy helps you identify and change the beliefs affecting your sleep. In addition, this therapy helps you control negative thoughts or worries that keep you awake. The behavioural component of CBT This book helps you to develop good sleeping habits and to avoid destructive sleep behaviours.
Your sleep specialist may suggest that you:
- You can sleep better if you change your routine. Set a consistent wake-up time and bedtime. Avoid naps. Only use the bed for sleeping and sex.
- Set limits on sleep. You were laying in bed while awake can lead to a poor night’s sleep. You should get out of bed if you cannot fall asleep in 20 minutes. Only return to your bed once you are sleepy. Keep your wake-up schedule the same. You will be more tired the following night. Once you sleep better, the time spent in bed will slowly increase.
- Change some lifestyle habits. Change bad habits such as smoking and drinking alcohol or caffeine late at night. Poor sleep can also be caused by not getting enough physical activity. You can learn how to sleep better by learning tips such as how to relax an hour or so before bedtime.
- Make your sleeping area more comfortable. Design a sleeping area that is quiet, dark and cool. Keep your bedroom calm, dark and quiet. Avoid having a television in your bedroom. Hide the clock.
- Relaxation techniques can help calm the mind and body. Meditation, imagery, and muscle relaxation are all approaches.
- Stay passively awake. Once you’re in your bed, try not to think of falling asleep. It is because worrying about being unable to sleep can keep you awake. Letting go of the worry will help you relax, and falling asleep will be easier.
- Use Biofeedback. The device shows your heart rate, muscle tension and other signs. You can then learn how to manage these problems. Your sleep specialist may ask you to bring a biofeedback machine home and record your daily patterns. These patterns can affect your sleep.
Combining several approaches may be the most effective way to treat your condition.
CBT versus pills
Many people try sleeping pills that are available without a doctor’s prescription before seeking treatment for insomnia. Some prescription sleep medications can be effective as a short-term remedy. For example, they can help you when you are stressed or grieving. In addition, some of the newer sleep medications are approved for extended use. However, sleeping pills are generally not the best treatment for insomnia in many cases.
You’re unlikely to be able to cure your insomnia with just medication. Some prescriptions can also cause serious side effects such as dependence, withdrawal, amnesia, and suicidal thoughts. In addition, these medicines are known to tire you, especially when staying alert at work or driving.
CBT If you are concerned about becoming dependent on sleeping pills or have long-term problems with sleep, this may be the best option for you. It can also be an option if your medications aren’t working or have unpleasant side effects.
Sleeping pills are not the same as sleep aids. CBT It’s essential to address the root cause of your insomnia rather than relieve the symptoms. In addition, it takes some time to see results. Some people find that a combination of sleep medication and CBT is best to consider. It is best to ask if CBT If you do not have access to the Sleeping Well program, ask your doctor for tips on how to sleep well. CBT.
Insomnia and other sleep disorders
Many medical conditions are capable of disrupting sleep. Heart disease, arthritis, chronic obstructive pulmonary disease (COPD), and asthma are all examples. In addition, mental health issues can also cause sleep disturbances. Anxiety, depression, post-traumatic disorder, and bipolar disorder are all examples.
A chronic lack of sleep can increase your risk for health conditions like anxiety, depression and diabetes. In addition, certain medicines, even those available without a prescription, can also cause insomnia.
Speak to your doctor about the best way to deal with insomnia if it is caused by a medical condition or a medication you are taking. It is unlikely that insomnia will improve without treatment.
Many types of providers can provide CBT. Many people can help you with insomnia. These include behavioural sleep medicine specialists and members of your primary healthcare team. However, only a small number of behavioural sleep medicine experts are certified. Finding a trained practitioner and tailoring a treatment schedule to your specific needs may be necessary.
You can search sleepeducation.org/sleep-center on the web for a sleep centre in the U.S. certified by the American Academy of Sleep Medicine, such as the Mayo Clinic Center for Sleep Medicine. You can also search on the Society of Behavioral Sleep Medicine’s website, behavioralsleep.org, for a list of providers of behavioural sleep medicine.
Treatment types, duration and frequency, can all vary. You can need just one session or up to eight or more. Your sleep expert, program, and progress will determine your needed sessions. Most people require 6 to 8 sessions.
Ask about the treatment plan and what to expect when setting up an appointment. Then, check to see if your insurance covers your required treatment.
You can meet a specialist in sleep medicine in person if you have the option in your area. A video or phone meeting may also be helpful. Self-help books and internet resources can also be used for guidance. CBT techniques for insomnia.
Who can benefit?
CBT can help almost anyone who has sleep problems. People with insomnia can benefit from this therapy, whether due to lifestyle, health issues, mental or physical conditions, or medical problems. The positive effects of CBT There is no evidence to suggest that CBT Has harmful side effects.
CBT Some techniques may make you lose sleep initially. However, you’ll see results if you stick with it.