October 26, 2020 Cognitive Behavioral Therapy for Insomnia – CBT

Cognitive Behavioral Therapy for Insomnia – CBT


Cognitive Behavioral Therapy for Insomnia

Insomnia is a pervasive disorder that makes it hard for you to fall asleep, stay asleep all night, or cause the middle of the night awakenings. There are many sleeping medicines available in the market for the treatment of insomnia, including sedative-hypnotics. Ambien is one of the most widely used insomnia medications in the United States. However, the American Food and Drug Administration does not approve sleep medications as the first-line treatment for insomnia. Lifestyle changes and therapies are the first choices of treatment for the patients of sleep deprivation.


Cognitive-behavioral therapy for insomnia is an effective treatment option for chronic sleep problems, and the FDA approved it as a first-line treatment. Cognitive-behavioral therapy for insomnia is basically a structured treatment program that helps identify and replace your thoughts and behavior, causing or worsening sleep problems with sleep-promoting habits. Unlike sleep medications, cognitive behavioral therapy for insomnia or CBT-I helps people overcome the underlying causes of sleep troubles.


Working of Cognitive Behavioral Therapy for Insomnia

CBT-I has two main parts: the cognitive component and behavioral part. The cognitive part teaches you to recognize and replace the beliefs that affect your sleep. It helps you control and eliminates the negative thoughts and worries that are keeping you awake. The behavioral part of the CBT-I helps you develop better sleep habits and avoid behaviors that keep you awake.


According to your medical condition and your need, a therapist will recommend some of these CBT-I techniques:


Stimulus control treatment: This technique helps eliminate factors that condition your brain to oppose sleep. For instance, you may be instructed to set a steady sleep time and wake time and maintain a strategic distance from periods of sleep, utilize the bed just for sleep and sex, and leave the room on the off chance that you can’t sleep inside 20 minutes, possibly returning when you’re drowsy.


Sleep limitation: Lying in bed when you’re conscious can turn into a propensity that prompts helpless sleep. This treatment lessens the time you spend in bed, causing incomplete lack of sleep, which makes you more drained the following night. When your sleep has improved, your time in bed is progressively increased.


Sleep hygiene: This strategy for treatment includes changing the essential way of life propensities that impact sleep, for example, smoking or drinking an excessive amount of caffeine late in the day, drinking a lot of liquor, or not getting standard exercise. It also incorporates tips that assist you with dozing better, such as approaches to unwind an hour or two preceding sleep time.


Sleep environment improvement: This offers ways that you can establish an agreeable sleep environment, for example, keeping your room calm, dim, and cold, not having a TV in the room, and concealing the clock from vision.


Relaxation training: This technique encourages you to quiet your brain and body. Approaches incorporate reflection, symbolism, muscle relaxation, and others.


Remaining passively awake: Additionally called paradoxical intention, this includes dodging any effort to sleep. Incomprehensibly, stressing that you can’t sleep can keep you awake. Relinquishing this concern can assist you with relaxation and make it simpler to nod off.


Biofeedback: This technique permits you to watch natural signs, for example, pulse and muscle pressure, and tells you the best way to change them. Your sleep expert may have you take a biofeedback gadget home to record your day by day designs. This data can help distinguish structures that influence sleep.


Cognitive Behavioral Therapy for Insomnia vs. Sleep Pills

Sleep medicines can be an effective short-duration treatment as they provide immediate relief in times of high stress or grief. Some new sleeping pills also have been approved for long-term use. However, they may not be the best long-term treatment solution for insomnia.

Cognitive-behavioral therapy for insomnia (CBT-I) may be the best treatment option if you have long-term sleeping problems if sleeping pills aren’t useful or causing severe side effects, or you are worried about becoming dependent or addicted to sleep medicines.


Unlike sleep medicines, cognitive behavioral therapy for insomnia addresses the underlying causes of the problem rather than just relieving its symptoms. But it takes a reasonable amount of time and effort to make the therapy work. In many cases, a combination of CBT-I and sleep medications like Ambien can be the best approach for treating insomnia.

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