I teach these techniques to individuals so they can use them at home to help themselves improve their sleep. In this way sleep becomes a more automatic process and a more reliable sleep pattern is established. Behavioural therapy aims to re-establish lost connections between the bed and good sleep and to help individuals with sleep problems to establish a healthy sleep routine. This is backed up by my own personal experience of working with people with insomnia.Ĭognitive techniques address the mental factors that contribute to insomnia such as erroneous beliefs about sleep, a racing mind and worrying thoughts about sleep. Scientific studies using clinical trails show that on average 70% of people with even long-term sleep problems obtain lasting benefit from the treatment. Because of this, advisory bodies such as the National Institute of Clinical Excellence (NICE) recommend CBT for insomnia (CBT-i) as the preferred treatment for persistent sleep problems. The idea behind CBT-i is to change these thoughts, behaviours and emotions to restore better quality sleep.Ĭognitive behavioural therapy for insomnia (CBT for Insomnia or CBT-i) has been shown in numerous clinical trials to help overcome insomnia in the long term, whereas evidence indicates the effects of sleeping pills are mostly short-term. It is based on a model that proposes sleep problems may be triggered by a stressful event (although not always) but the problem continues after the event passes due to an individual forming certain attitudes/ beliefs and behaviours and associated emotions that interfere with sleep. Therapy is based on Cognitive Behavioural Therapy for insomnia (CBT-i), a form of cognitive behavioural therapy specifically focused towards sleep problems and insomnia.
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