If you suffer from chronic insomnia, it may be helpful to consider cognitive behavioral therapy for insomnia (CBTi). This is a form of therapy that helps patients develop skills to improve their sleep.
During CBTi, the therapist works with the patient to identify, challenge, and alter dysfunctional thoughts that are contributing to their insomnia. The therapist may use the patient's sleep diary to help them understand how their beliefs and behaviors affect their sleeping patterns.
Commonly cited dysfunctional beliefs include: “I cannot fall asleep”, or, “My body is too tired to sleep.” These negative thoughts can interfere with the ability to relax and enter into a restful sleep. They can also create a cycle of frustration that keeps the patient from getting a good night's rest.
A therapist will work with the patient to change these thoughts and beliefs. They will also discuss the underlying beliefs that are contributing to the client's insomnia, as well as other factors that are keeping the individual from sleeping soundly. Get more facts about sleeping at https://en.wikipedia.org/wiki/Sleep_apnea.
In addition, the therapist at https://deltasleepcoaching.com/ will educate the patient on sleep hygiene practices that are proven to help them get more restful and healthy sleep. These habits can include: avoiding alcohol, caffeine, and nicotine in the evening; limiting exposure to screens or electronic devices 1 to 2 hours before bedtime; and creating an environment that promotes sleep.
The therapist may also teach the patient relaxation techniques, which can be learned through a variety of methods including yoga, meditation, and guided imagery. These techniques have been shown to help relax the mind, calm anxiety, and reduce stress.
Another technique is called stimulus control, which teaches patients to stop responding to stimuli that aren't helping them fall asleep, such as their surroundings or their emotions. When these stimuli are controlled, the person can fall asleep much more easily.
Other treatment techniques for insomnia may include guided- or self-hypnosis, biofeedback, and meditation. These techniques can be learned independently, but they may be more effective if combined with therapy.
Guided- or self-hypnosis is a practice that involves learning to reframe negative thoughts and beliefs about yourself and your sleep to positive ones. It's often used with patients who have trouble falling asleep, but it can be used by anyone. Know about this Cognitive Behavioral Therapy here!
If you're experiencing difficulty getting to sleep, your doctor might recommend a sleep study to rule out other conditions that could be causing your sleep problems. These tests measure brain waves, breathing, heart rate, and other aspects of sleep.
Many people with insomnia also have other health issues that can cause their sleep to be disrupted. For example, diabetes, high blood pressure, and depression can all negatively affect sleep.
In some cases, medications can be prescribed to treat these health issues as well as the insomnia. Your therapist can advise you on which medications are safe for you to take, and how to avoid side effects and drug interactions.
Generally, most individuals need between four and six sessions to see a significant improvement in their sleep. However, the number of sessions needed to reach a goal depends on the therapist and your level of commitment.