How to stop Insomnia using CBT?
Having trouble sleeping can be a frustrating and exhausting experience.
Cognitive Behavioral Therapy for Insomnia can improve your sleep quality and help you develop better overall health. CBT for Insomnia is a non-pharmacological treatment that aims to address the underlying causes of sleep problems. One of these causes is the disruptions in circadian rhythm, which can be corrected through targeted sleep hygiene practices and behavioral changes.
Through working with a clinical psychologist using CBT you can learn various techniques that can help improve their sleep quality such as relaxation exercises and stimulus control therapy. According to Harvard Medical School, CBT for Insomnia has been found to be highly effective in treating insomnia without any side effects associated with medications.
How CBT Works?
CBT is a form of therapy based on evidenced based therapy. The core idea is that people’s emotional reactions and behaviours are strongly influenced by their cognitions ( thoughts, mental images, beliefs snd interpretations about themselves and the situation).
The cognitive part of CBT teaches you to look for and change beliefs that affect your ability to sleep. The clinical psychologist can help you control or get rid of unhealthy thoughts and worries that keep you awake. On the other hand, the behavioral part of CBT helps you develop good sleep habits and avoid behaviors that keep you from sleeping well.
In CBT for insomnia, the clinical psychologist collaborates with a client to create a unique treatment plan based on their specific symptoms and needs of the client. A clinical psychologist can help develop strategies to manage stressors that interfere with their ability to fall asleep or remain asleep. Through addressing the underlying psychological factors that contribute to insomnia CBT for Insomnia can be effective in improving overall sleep quality without relying on medication alone.
The Role of Thoughts and Behaviors in Insomnia
• Cognitive processes, such as rumination and worry, can keep us awake at night and disrupt our sleep patterns. This is particularly true for individuals suffering from insomnia who often to engage in negative self-talk and catastrophize that causes poor sleep.
• Unhealthy sleep behaviours are common among those with insomnia. People often use excessive caffeine or alcohol to help them stay awake during the day or use on sleeping pills at night. However, these behaviors only makes the problem worse over time.
• Other behavioral patterns that contribute to insomnia include spending excessive amounts of time in bed trying to fall asleep or staying up late watching TV or using electronic devices in bed. These behaviours perpetuate keep the cycle of poor sleep.
Here are some tips for improving your sleep:
1. Sleep routine : Establish a consistent wake-up time using sunlight in the morning and reduce light 2-3 hours before bed.
2. Calming Down: Dedicate 10-15 minutes each day, 2-3 hours before bedtime, for calming down the body. Use this time to briefly jot down on paper any worries or tasks that typically come to mind at night. Check the list the following day to see if these concerns are resolved or require your attention. If they don't, let them go.
3. Avoid Eating late: Eating late can impact your sleep as your body has to digest your food , it best to not eat 2 hrs before bed.
4. During the night awakening : If you wake up in the middle of the night, resist getting up and working. Avoid struggling and judgment; instead, accept your experience.
5. Alcohol: Limit or avoid alcohol consumption in the evening, as it can disrupt your sleep quality.
6. Set sleep limits. Lying in bed when you're awake can become a habit that leads to poor sleep. If you can't fall asleep within 20 minutes, get up and don't go back to bed until you're sleepy. But don't change your wake-up time. This makes you more tired the next night. But once your sleep gets better, your time in bed is slowly increased.
7. Exercise Not getting regular physical activity also can lead to poor sleep. You may learn tips that can help you sleep better, such as ways to wind down an hour or two before bedtime.
8. Improve your sleep area. Create a comfortable sleep area. Keep your bedroom quiet, dark and cool.
9. Learn relaxation techniques. These techniques help you calm your mind and body. Approaches include meditation, imagery and muscle relaxation.
Improved Quality of Life
Cognitive Behavioural Therapy (CBT) has a strong track record in improving sleep. CBT helps with sleep problems by addressing and modifying the negative thought patterns and behaviours that contribute to insomnia, ultimately promoting healthier sleep patterns and reducing insomnia symptoms. A clinical psychologist can help to empower the client to develop more effective strategies for managing their sleep-related concerns, leading to improved sleep quality.
How can I help?
If you are experiencing insomnia and would like to receive one-to-one therapy including help to build your own CBT-treatment plan to overcome insomnia. Please contact me at drshariri@gmail.com.
