![]() ![]() What might a first session for insomnia look like? This treatment is based on Cognitive Behavior Therapy, which aligns well in treating individuals with both insomnia and other mental health conditions, such as anxiety, PTSD, and depression⁹. You’ll learn information about sleep in general and explore myths about sleep. That’s right, you’ll learn that to watch TV, play games on your phone, texting on your phone, or worrying about bills must be completed somewhere other than your bed. You will understand that you must associate your bed with only two activities: sleep and sex. You will learn the importance of relaxation training, and you will be encouraged to practice this daily. ![]() Multiple research studies have found CBT-I to be an evidence-based treatment that includes many components. We all know the side effects of many sleep-inducing medications, and this is one of the reasons physicians and medical practitioners present CBT-I as an effective option⁸. CBT-I is an individualized method that keys on the areas that you need to be treated either behaviorally and/or altering thoughts. Author Unknown What makes CBT-I the frontline treatment for insomnia?īoth the American Academy of Sleep Medicine and the American College of Physicians recommend CBT-I as the “gold standard” of treatment⁷. “Nothing cures insomnia like the realization that it’s time to get up.” How can I improve my sleep without medication? The great news is that insomnia is not a life-sentence, and there is a proven and effective treatment to deal with the problems of insomnia and have refreshing sleep. For women, menopause is often a significant cause for insomnia. Medical conditions such as fibromyalgia, Parkinson’s Disease and other illnesses or conditions can cause insomnia. Sometimes, insomnia can be caused by moderate to severe anxiety, nightmares, fears of sleep, depression, or an increase in distress due to a past trauma. It could be any number of things like maybe you worked night shift for a while, or you had a baby, or you’ve had multiple late nights studying for college exams or courses. You may be asking, what caused my sleep drive and body clock to mess up? If you’ve been unable to sleep for at least 6-7 hours of restorative sleep for most days per week for several weeks, it’s time you seek help. You’ll know you have insomnia when you complete an Insomnia assessment, which keys in on several different areas of sleep, such as difficulty falling asleep, staying asleep, and/or waking up earlier than you planned. That’s a good question because there is a difference between insomnia and just a few sleepless nights. However, if your bedtime and waketime is irregular, or you have been inactive, and/or you’re experiencing above normal arousal (hyperarousal), then these factors can precipitate insomnia⁶. When your sleep drive builds throughout the day and your body clock registers the decreased amount of exposed light then your wake and sleep cycle provide you with a restful night of sleep. ![]() The physical mechanisms responsible for good sleep are your Circadian Rhythm or body clock and Homeostatic or sleep drive. Your inability to sleep is definitely not because of your lack of effort. Not surprisingly, Google searches for insomnia in the United States from January-May of 2020 increased by 58 percent, which totaled over two million searches⁵. Specifically, in Arkansas 37.6 percent of adults report sleeping less than the recommended 7-8 hours of sleep³.ĭuring the Covid-19 outbreak, sleep problems among all populations globally increased to 35.7 percent⁴. As many as 10 percent of adults in the U.S. In the United States, 50-70 million adults report some type of sleeping disorder including short-term insomnia. The frustration and endless effort are exhausting mentally and physically. World-Wide 10 to 30 percent¹ of us are trying extremely hard to sleep with our nights often ending with only a few hours or less of restorative sleep. Well, if this happens to you, then you and Pete are in the company of many who have the same problem. Pete Wentz, Musician, Singer, and Songwriter “I’m an insomniac, my mind works the night shift.” Is it hard to fall asleep even when you try your best?ĭo you go to bed tired only to then feel wide awake?
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