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Cognitive Behavioural Therapy for Insomnia

Insomnia can be hard, it’s not the metaphorical sleepless nights. It’s a disease that affects people in a way that they are unable to sleep.

Yes, it’s not about less sleep, it’s comprehensive sleep deprivation.

For those who are unaware of what insomnia is :

According to webmd.com

Insomnia is a sleep disorder in which you have trouble falling and/or staying asleep, which can be both acute and chronic.

Acute insomnia lasts from 1 night to a few weeks. Insomnia is chronic when it happens at least 3 nights a week for 3 months or more.

If you need more information on the topic, click below:

Read: Insomnia Symptoms and causes.

There are many treatments available, but sleeping pills are something people prefer.

Cognitive behavioural theory might be a better and efficient methodology to treat Insomnia.

Let’s have a look at what Cognitive behavioural therapy is?

Insomnia problem

Cognitive behavioural therapy for insomnia is a program which is structured in a way that it helps you to identify and replace your thoughts and behaviours that

  • Cause
  • Promotes
  • or worsen sleep problems with habits that promote sound sleep.
  • It goes in deep and treats the fundamental causes of insomnia.

How does the structure work?

It is a thorough study that helps the person suffering from insomnia by instilling variations in the beliefs and fundamentals that affect their ability to sleep.

It tends to change whatever that is preventing you from having a good sleep.

The popular methods used in cognitive behavioural therapy are:

1. Restrictive sleep:

This method will prevent you from spending time on the bed being awake, it is noted that lying in bed when you’re awake can become a habit that leads to poor sleep.

  • It focuses on partial sleep deprivation which gradually makes every night less energetic.
  • Once, the sleep gets better, the bedtime is resumed to normal.

 

2. Sleep hygiene:

This method prevents you from performing activities that disrupt sleep.

  • Basically you will be changing your habits and be restricted from doing things that influence your sleep negatively.
  • Such as, smoking, excessive caffeine intake or eating at odd times.
  • Change in lifestyle and sleep cycle will help encourage sleep and vulnerability will be lessened with the course of time.
Read more about the 5 most effective ways to improve sleep hygiene

 

3. Inducement control therapy:

This method will include preventing the tasks that condition your brain from avoiding sleep. The mind is conditioned in a way to resist sleep, and therapy helps to break that resistance. This requires strictly following a sleep cycle and promotes sleep discipline.

Other techniques include training to relax and improve the sleep environment.

These techniques are more of the motivating texture, which results in a calm mind and surroundings.

Yoga

  • Meditation
  • Body relaxation
  • Yoga
  • Being in a sleep-friendly environment
  • Dim lights and cool temperature

These activities work only if the one suffering is motivated and seriously wants a change in his/her life. One cannot just rely on the medications without putting efforts of their own.

Read: Insomnia problems in children

Dedicatedly following the prescribed activities would really benefit the one who is suffering.

So, if you want to see a positive change, you have to work for it.