Learn more about health with this collection
Proper running form
Tips for staying motivated
Importance of rest and recovery
Sleep Restriction
People with insomnia often spend too much time lying in bed awake. Sleep restriction limits time spent in bed in order to reestablish a consistent sleep schedule.
This technique is intended to increase the drive to sleep and can temporarily increase daytime fatigue.
Sleep restriction begins by calculating the total time spent asleep on a typical night using a sleep diary. Time in bed is then adjusted to reflect this amount, plus 30 minutes.
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How Does CBT-I Work?
CBT-I focuses on exploring the connection between the way we think, the things we do, and how we sleep. During treatment, a trained CBT-I provider helps to identify thoughts, feelings, and behaviors that are contributing to the symptoms of insomnia.
Thoughts and feelings about sleep are exa...
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The CBT For Insomnia Process
CBT-I is often called a multicomponent treatment because it combines several different approaches. Sessions may include cognitive, behavioral, and educational components.
- Cognitive interventions: Cognitive restructuring attempts to change inaccurate or unhelpful thoug...
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CBT For Insomnia Technics
- Cognitive Restructuring - inaccurate or dysfunctional thoughts about sleep may lead to behaviors that make sleep more difficult. Cognitive restructuring begins to break this cycle through identifying, challenging, and altering the thoughts and beliefs that contribute to inso...
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Relaxation Training
Here are a few relaxation techniques commonly taught in CBT-I:
- Breathing exercises: These exercises typically involve taking slow, deep breaths. Research has demonstrated that focused breathing can increase slow heart rate and breathing, and
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Cognitive Behavioral Therapy for Insomnia (CBT-I)
Living with insomnia can be a challenge. Fortunately, effective treatments are available that can help people fall asleep faster, stay asleep, and feel more rested during the day.
Cognitive behavioral therapy for insomnia (CBT-I or CBTI...
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Wait until it’s time to sleep
The more time you spend in bed before you sleep, the more your body gets used to being awake in bed.
Spend any time winding down before bed in a “daytime” space like the living room, then heading to bed about 20 minutes before you want to be asleep.
Insomnia
- Thoughts and restlessness are a product of stress and worry and lead to a common problem: Insomnia.
- Being unable to sleep can cause further mental health issues like chronic anxiety and depression due to more time spent lying awake and worrying.
- The world has witnessed a s...
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