Insomnia is a recurrent sleep problem that makes it difficult to fall asleep, makes it difficult to fall asleep, or makes you wake up too quickly and unable to fall asleep again. CBT-I (Cognitive-Behavioral Therapy for Insomnia) is an effective treatment for persistent insomnia and is usually recommended as the first line of treatment.

For insomnia, Cognitive-Behavioral Therapy (CBT) is a systematic program that teaches the detection and replacement of thoughts and behaviors that cause or exacerbate sleep difficulties with those that promote sleep. Unlike sleeping pills, CBT-I can help you address the root causes of your insomnia.

Your sleep therapist may ask you to keep a comprehensive sleep diary for a few weeks to learn how to effectively treat your insomnia.

What is the mechanism of action of Cognitive Behavioral Therapy for Insomnia?

The CBT-Cognitive I component teaches you how to notice and replace thoughts that are disturbing your sleep. This type of treatment can help you control or overcome the unpleasant thoughts and worries that wake you up at night.

The behavior I component of CBT can help you develop excellent sleep habits and prevent behaviors that prevent you from sleeping well.

Your sleep therapist may recommend one or more of the following CBT-I procedures, depending on your needs:

Stimulation control therapy is a form of therapy that reduces the number of stimuli. This strategy helps your brain eliminate the variables that are hindering sleep. For example, you may be advised to adhere to a consistent bedtime and waking hours, to stay awake, to sleep, and to use only the *** bed, and if you do not, leave the room. Exit

Lack of sleep It is easy to get into the habit of lying in bed while awake, which contributes to poor sleep. This therapy reduces the time spent on your bed, partially creating sleep deprivation and making you sleep more comfortably the next night. As your sleep improves, the amount of time you spend in bed will gradually increase.

Sleep hygiene is important. Such treatment may include modifying the basic lifestyle choices that affect sleep, such as smoking or drinking more caffeine during the day, drinking more alcohol, or not exercising regularly. It also includes sleep-related tips on how to relax an hour or two before bedtime.

Improving the sleeping environment This article discusses how to create a comfortable sleeping environment such as keeping your bedroom quiet, dark and cool, without having a television in the living room and hiding the clock.

Relaxation exercises. This technique helps in relaxing both the mind and the body. Meditation, visualization, muscle relaxation, and other techniques are used.

Must be passively awake. This is also known as the contraindication benefit and is necessary to prevent any attempt to fall asleep. On the other hand, worrying about not being able to sleep will keep you awake. It is easy to allow yourself to relax and fall asleep when you let go of your worries.

Biofeedback. This approach teaches you how to monitor and change biological indicators such as heart rate and muscle tension. Your sleep specialist may recommend that you bring home biofeedback devices to track your daily routine. This data can be used to identify sleep-related trends.

Many of these strategies can be used in the most effective treatment strategy.

Pills vs Cognitive Behavioral Therapy

For example, sleep medications can be a useful short-term treatment, providing quick relief in times of extreme stress or sadness. Long-term use has been granted for many new sleeping pills. However, they may not be the most effective treatment for chronic insomnia.

Cognitive Behavioral Therapy is a viable treatment option for insomnia if you have chronic sleep problems, are worried about relying on sleep medications, or if medications do not help or cause embarrassing side effects.

CBT-I, unlike medication, focuses on the root causes of insomnia rather than just treating the symptoms. However, it takes time and effort to make it work. In some cases, a combination of sleeping pills and CBT-I may be the right treatment.

Insomnia and other sleep problems

Insomnia is associated with a variety of medical and mental illnesses. Sleep deprivation increases the risk of health problems such as high blood pressure, heart disease, diabetes, and chronic pain. In addition, many medications, especially over-the-counter pharmaceuticals, can cause drowsiness.

If you have a medical condition or are taking insomnia medications, talk to your doctor about how to effectively treat these problems even while you are sleeping. Without treatment, insomnia will not improve.