![]() Set sleep goals with your health care provider Tell your health care provider details about your sleep habits and problems To make CBT-I work, you need to take an active role. It can be done one-on-one or in a group setting. ![]() Sleep hygiene includes keeping the bedroom dark and quiet, avoiding caffeine and alcohol, limiting naps, making diet and exercise changes, and other tasks.ĬBT-I is often completed in as few as 6 sessions with a health care provider. Sleep hygiene. This is a set of healthy habits that can help a person sleep better. These changes can make it easier for you to wind your mind and body down as you prepare for sleep. Relaxation methods. Methods to help you relax at bedtime can help lower stress hormones and slow the heart rate and breathing rate. This helps reduce the pressure to sleep and can help you fall asleep faster. CBT-I uses methods to help you think differently about sleep. Or you may put a lot of pressure on yourself to sleep, for fear of having a very difficult next day. You may dread bedtime because you have trouble falling asleep. When a person has insomnia disorder, going to bed can feel stressful. Sleep efficiency training can also improve the depth and quality of your sleep.Ĭhanging your thoughts about sleep. This is also called cognitive restructuring. It helps ensure that you spend less time in bed awake. Limiting your time in bed. This is also called sleep efficiency training or sleep restriction therapy. Bed becomes a place that is used for sleeping instead of a place where you are thinking about negative memories, your job, household tasks, life problems, or other concerns. This helps ensure that you mentally connect your bed with sleep. It means you make sure your bed is only used for sleep (with sex as the only exception). Using your bed only for sleep. This is also called stimulus control. The tools that are used vary from person to person. Common CBT-I toolsĬBT-I uses several tools to help a person change their thoughts and habits around sleep. Research also shows that CBT-I improves the quality of sleep. Research shows that it works as well as sleep medicine in the short term and works better than sleep medicine over time. Yes! CBT-I is the most effective treatment for insomnia disorder and is the gold standard of care. By helping you change problem thoughts and habits, CBT-I can help you fall asleep, stay asleep, and feel better during the day. Some people come to dread bedtime because the process of trying to fall asleep has become so frustrating. Sleeping late in the day on weekends can cause sleep trouble during the week. For example, staying in bed trying hard to relax or fall asleep may actually be making the problem worse. This can help show what types of factors may be maintaining your insomnia. The provider will ask you to keep a sleep diary. Together you look at your sleep patterns. How does CBT-I work?ĬBT-I is most often done with a health care provider who talks with you about your sleep issues. These tools can help you get to sleep, spend less time awake in bed, and feel better during the day. CBT-I works by changing these thoughts and habits with a series of tools. Certain kinds of thoughts and habits can cause insomnia disorder. ![]() It can also cause concentration and mood problems.Ĭognitive behavioral therapy for insomnia (CBT-I) is a way to treat someone who has ongoing trouble sleeping (insomnia disorder). It can cause problems at work or school, and with relationships. Insomnia can make it hard to function during the day. But for some people insomnia is an ongoing problem and becomes a disorder. It can happen for short periods of time and then go away. Insomnia is when you have a hard time falling or staying asleep, or you wake up too early. Understanding Cognitive Behavioral Therapy for Insomnia (CBT-I)
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |