Avoiding napping too soon before sleep.Avoiding stressful situations before time for sleep.Engaging in regular physical exercise, but not within 4 hours of going to sleep.Avoiding smoking for at least 3 hours before bed.Because medications can delay or disrupt sleep, choosing to take them far in advance of sleeping times is preferred unless a physician directs otherwise.Avoiding alcoholic or caffeinated beverages before sleeping.Finishing meals three hours before bedtime, especially for those prone to indigestion or heartburn.Stimulus control - limit stimulation before bed.A recommended practice is relaxing elsewhere, such as by sitting, then returning to bed when one is more likely to sleep. Avoiding staying in bed while awake for a longer time period than ideal for going to sleep.Committing to a consistent wake-up time.Keeping the sleeping space dark and quiet.Removing distractions such as television, computers, and other engaging activities.Practicing sleep hygiene by keeping a good sleeping environment.Those with PTSD have also shown improvement.Ĭomponents Behavioral practices to treat insomnia It is also effective in treatment of insomnia related to or caused by mood disorders. ĬBT-I has been found to be an effective form of treatment of insomnia. Currently no treatment method is recommended over another neither is it recommended to administer a single intervention over a combination of different interventions. Usually, several methods are combined into an overall treatment concept. Some sleep specialists recommend biofeedback as well. In CBT-I these steps include stimulus control, sleep hygiene, sleep restriction, relaxation training, and cognitive therapy. Īfter identifying the possible underlying cause and the factors contributing to insomnia, the person can begin taking steps towards getting better sleep. that could be contributing to the person's insomnia. The journal will help to identify patterns of thoughts or behaviors, stressors, etc. This would involve keeping a sleep diary/journal for a couple of weeks. People with insomnia should evaluate or have their sleep patterns evaluated and take into account all possible factors that may be affecting the person's ability to sleep. The first step in treating insomnia with CBT-I is to identify the underlying causes of insomnia. CBT-I aims to improve sleep habits and behaviors by identifying and changing the thoughts and the behaviors that affect the ability of a person to sleep or sleep well. Insomnia is a common problem involving trouble falling asleep, staying asleep, or getting quality sleep. ![]() ![]() Cognitive behavioral therapy for insomnia ( CBT-I) is a technique for treating insomnia without (or alongside) medications.
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