Cognitive Behavioral Therapy for Insomnia: A Natural Solution for Treating Insomnia
Insomnia is a common issue that can lead to anxiety and depression, but fortunately, there is a natural solution available in the form of Cognitive Behavioral Therapy for Insomnia (CBT-I)
Insomnia is a common issue that can lead to anxiety and depression, but fortunately, there is a natural solution available in the form of Cognitive Behavioral Therapy for Insomnia (CBT-I). This therapy has the added benefit of not causing any side effects, unlike medication. CBT-I involves two main steps: sleep hygiene and stimulus control.
Sleep hygiene refers to habits, behaviors, and environmental factors that contribute to a good night's sleep. If your insomnia is due to poor sleep hygiene, simply adjusting these habits may be enough to resolve the issue. Here is a list of sleep hygiene tips to follow:
Get up at the same time every day, 7 days a week (this will help set your biological clock)
Set a bedtime for the same time every night (this also helps set your biological clock)
Exercise regularly (but not within three hours of bedtime)
Make sure your bedroom is dark and quiet
Don't go to bed hungry
Avoid naps
If you smoke, don't smoke before bed
Avoid alcohol in the evenings
Avoid excessive liquids in the evenings
Don't take your problems to bed; plan to work on them earlier in the day
Don't check the time
If sleep hygiene alone isn't enough to improve your sleep, you may need to move on to stimulus control. This involves training your brain to associate your bed with sleep by only using it for that purpose. If you have trouble falling asleep, try getting up and doing a non-engaging activity (such as reading a book) until you feel tired, then return to bed. If you still can't fall asleep, stay up until you feel tired and repeat this process until your brain begins to associate your bed with sleep.
Real Solutions Therapeutic Services can assist individuals struggling with insomnia. Click here to contact us for a free consultation.