Insomnia Treatment: Cognitive Behavioral Therapy Instead Of Sleeping Pills

cures for insomnia

A healthcare provider is the best person to tell you more about the possible mental health options and provide you with resources on how to get this kind of care. Insomnia is when you experience disruptions in how you feel or function because you aren’t sleeping well or sleeping enough. About 10% of the world’s his response population experience insomnia that qualifies as a medical condition. It’s usually not dangerous, and there are many ways including medications and mental health options to treat it. Cognitive behavioral therapy for insomnia can help you control or stop negative thoughts and actions that keep you awake.

cures for insomnia

It can be conducted individually, in a group, or even online. A study at Harvard Medical School found that CBT was more effective at treating chronic insomnia than prescription sleep medication but without the risks or side effects. People with chronic insomnia commonly feel distressed about their inability to sleep and the daytime symptoms caused by those sleep issues. Symptoms are generally severe enough to affect a person’s work or school performance as well as their social or family life.

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Insomnia-related sleepiness can affect work, school or social performance, and increase the risk of accidents. Insomnia has the potential to negatively influence behavioral health and may contribute to instances of irritability, hyperactivity, or aggressiveness, especially in children. Many types of providers can deliver CBT guidance for insomnia, including behavioral sleep medicine specialists and members of your primary care team. There are a limited number of certified behavioral sleep medicine specialists. You may have to search for a trained practitioner and a treatment schedule to fit your needs.

Other self-reporting diagnostic tools, including the Pittsburgh Sleep Quality Index, may be used by medical professionals in a clinical setting to determine the severity of insomnia symptoms. article source If you notice you’re having symptoms of sleep deprivation, it’s a good idea to talk to a healthcare provider. They can look for possible causes for why you’re not sleeping.

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Most over-the-counter medicines have antihistamines, which make you drowsy. Common side effects of these options include daytime sleepiness, dizziness, confusion, a decline in thinking skills, and trouble peeing, especially in older adults. Talk to your doctor or pharmacist to make sure an antihistamine is safe to take along with any other medications you may use. Typically, a patient’s description of their symptoms informs their insomnia diagnosis.

The cognitive part of CBT teaches you to look for and change beliefs that affect your ability to sleep. This type of therapy can help you control or get rid of negative thoughts and worries that keep you awake. The behavioral part of CBT helps you develop good sleep habits and avoid behaviors that keep you from sleeping well.

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This number isn’t the same for everyone and can vary depending on a number of factors. More important than the number of hours you sleep is the quality of your sleep each night. check these guys out Your sleep needs also change over your lifetime as you age. Try to eat dinner earlier in the evening, and avoid heavy, rich foods within two hours of going to bed.

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