A Cognitive Behavioral Therapy For Insom
Cognitive behavioral therapy is a proven, effective, and relatively inexpensive way to treat insomnia. It has been shown to reduce symptoms and improve sleep quality in people with chronic insomnia, as well as prevent relapse. It is a goal-directed treatment that includes weekly sessions with a therapist for 6-8 weeks, focusing on five core components: stimulus control, sleep consolidation, cognitive restructuring, sleep hygiene, and relaxation techniques. Stimulus control helps by limiting time spent in bed lying awake, which is often the main problem with insomnia. It also involves limiting what you can do in bed, such as drinking alcohol or talking on the phone before sleep. CBT also helps by changing the negative thoughts and beliefs about sleep, which can make it harder to get to sleep and stay asleep. These beliefs can also lead to more worry about sleep and more anxiety about sleeping, which makes it even more difficult to get to sleep. See great post to read here!
Another core component of CBT for insomnia is cognitive restructuring, which helps patients recognize and change unhelpful thoughts or beliefs about their sleep. These can include a belief that they need to sleep for a certain amount of time, or that it is not possible to fall asleep without medication or help. It can be hard to change these dysfunctional beliefs, but CBT can provide the education and tools to do so. The therapist will work with you to challenge these thoughts and beliefs in an effort to teach you new habits. It can take time to learn these habits, and it is important to keep track of your progress. You will be asked to record your thoughts, feelings, and behaviors in a daily log. Your therapist will be able to review your logs and provide feedback and recommendations based on your goals and progress. You may also be required to do additional logging and reporting on your own.
A sleep diary is a great tool to use with your therapist, as it can help them understand your patterns of thinking and feeling about your sleep. It is recommended that you complete one before your initial session. Other helpful techniques that your therapist can introduce are relaxation training and mindfulness practices. Relaxation training can involve a variety of practices, including progressive muscle relaxation and biofeedback.
Mindfulness practices, including meditation, help to quiet the mind and calm emotional reactivity. They also encourage the patient to pay attention to their thoughts in a non-judgmental way and to observe them with dispassion. These techniques can also be useful for those who find it hard to switch off at night or for those who tend to wake up very early in the morning. Know more about sleeping at https://www.britannica.com/science/sleep-deprivation. Depending on your needs, you can be treated in-person or by telemedicine (a video link with the therapist).
A recent study found that patients who received CBT via telemedicine showed similar improvements in sleep and daytime functioning as those who were treated in person. A Concordia student who was taking lorazepam, zolpidem, and zaleplon for her insomnia decided to seek treatment with a psychologist. She was a highly motivated and determined individual who wanted to wean herself off the drugs and improve her sleep quality. Be sure to view here for more details!
