![]() ![]() One of the first, and most important aspects of CBT-i, is sleep education. While this sounds like an “easy” fix, achieving this level of relaxation, calm, and acceptance takes time. If instead, you go to bed with a clear mind, feeling organized and relaxed, you’re much more likely to fall asleep within a few minutes and sleep deeply all night long. For example, if you feel anxious before bed each night and accept the fact that you won’t be able to fall asleep and that will negatively impact your ability to function the next day, you’ll likely be lying awake for a long time. ![]() In terms of cognitive-behavioral therapy for sleep, the way you think about sleep and approach going to sleep will directly impact your behavior and ability to fall and stay asleep. While you can’t always control your feelings, you can gain control over your thoughts (cognitions), which directly impact your behaviors. Unfortunately, most people have little control over their emotions. Connecting the DotsĬBT works to help you change how you feel about something. CBT works to challenge these thoughts through behavioral experimentation. By harboring and accepting negative thoughts about yourself or a particular situation, you’re making it difficult to change. The premise behind CBT is to engage in new behaviors and learn from new experiences to help change your cognitive assumptions about the world around you, including sleep. By accepting new information based on an actual experience, your mind is forced to challenge previous assumptions. How Cognition Affects BehaviorĬhanging your behavior is the fastest way to change how you think and feel about something. These same principles can be applied when examining how you think and feel about sleep. This supports the premise behind CBT that it’s the situation that makes you feel a certain way but, instead, your interpretation of the situation. A lot of this has to do with past experiences and, sometimes, traumas. These are all preconceived ideas that, if challenged, you could change to benefit sleep quality.ĬBT helps you to understand that people have different emotional reactions to similar situations based on how each individual views the situation. For example, accepting the fact that if you’re anxious before bed, you’ll never fall asleep or that because you were up too late, you need to sleep in the next day. By accepting these cognitive biases without question, we often process information inaccurately. While these shortcuts save time, they also leave out important information, creating inaccurate assumptions known as cognitive biases. Your mind is naturally wired to be efficient, which is why we often react to situations and events without giving them much thought. Thinking requires a lot of time and energy. One of the core principles of CBT is that thoughts about ourselves, others, and the world around us are what control our emotional reactions and behaviors. By changing and controlling these thoughts, you can change unhealthy habits and improve sleep. To fully understand how CBT-i works to improve sleep, it’s important to discuss what cognition is and how your thoughts and feelings directly impact your behavior. The strategies you learn through CBT-i can help you to tackle any future sleep problems, and enable you to continue getting the restful sleep you need. Rather than just masking the problem, CBT-i helps you to get to the root causes of your insomnia and find healthy coping strategies. It helps you develop habits that promote a healthy pattern of sleep.” The American Academy of Sleep Medicine explains that CBT-i, “helps you change actions or thoughts that hurt your ability to sleep well. CBT-i teaches you to replace unhelpful thoughts and behaviors which feed into your insomnia, with positive, helpful thoughts and behaviors to help you get a restful sleep. Potential factors that help identify which patients may benefit from I-CBTI.CBT-i is a form of psychological therapy which helps to address the thinking patterns and behaviors which are contributing to insomnia. CBTI's effectiveness is influenced by treatment characteristics and patient-specific factors. I-CBTI is generally acceptable to patients and greatly improves insomnia symptoms. A possible solution is to offer CBTI through the Internet: I-CBTI. Receive medication instead, likely because of high costs, lack of knowledge about optimal insomnia treatment among physicians,Īnd lack of CBTI-trained professionals in mental health care. Chronic insomnia is preferably treated with cognitive behavioral therapy for insomnia (CBTI), but many insomnia sufferers ![]()
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