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Importance of rest and recovery
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 reduce feelings of anxiety, anger, and depression.
- Progressive muscle relaxation (PMR): PMR is a technique that involves tensing and relaxing different muscle groups.
- Autogenic training: This technique adjusts focus to different parts of the body and notices specific sensations. A person may focus on sensations such as heaviness, warmth, or relaxation.
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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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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 ...
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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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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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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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Related collections
Other curated ideas on this topic:
Exercises to get rid of the anxiety
- Progressive muscle relaxation . This technique focuses on contracting, then releasing different muscle groups. It can be done in tandem with deep breathing. The goal in practicing this technique is to get your body to relax. This can stop you from trembling.
- ...
Relaxation techniques for better sleep
- Deep breathing. Close your eyes and take deep, slow breaths, making each breath even deeper than the last.
- Progressive muscle relaxation. Starting with your toes, tense all the muscles as tightly as you can, then completely relax. Work your way up to...
Use Relaxation Strategies.
In addition to deep breathing, learning relaxation strategies such as mindfulness, meditation, visualization, and progressive muscle relaxation can help you keep you cool when you find yourself getting angry.o
For example, mindfulness is an approach that encourages people to focus on the he...
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