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04.06.2015

Cognitive behavioral therapy for insomnia part 2, tinnitus cure remedies - For You

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In the first installment of this series on insomnia, we talked about sleep hygiene, the first step in treating insomnia without medication.
CBT-I is a method of addressing both the behaviors that prevent you from sleeping effectively as well as the thoughts that can interfere with sleep. Depending on your specific needs, CBT-I may involve more than sleep restriction and stimulus control, such as light therapy in conjunction with other techniques.
The goal is to strengthen the bed as a cue for sleep and weaken it as a cue for wakefulness.
Despite what you may have been told about establishing a regular bedtime being key to avoiding insomnia, it’s more effective to set a regular wake-up time.
After one week of sleep restriction, your therapist will advise you to add 30 minutes to your sleep time (assuming your nighttime wakefulness remains minimal).


If you begin to experience significant wakefulness in the middle of the night, your therapist will likely advise you to return to more sleep restriction to get back on track. Beyond behaviors, your thoughts about sleep can often prevent you from achieving restful sleep. When looking for a CBT-I therapist, be sure to find out how and where the provider received his or her training. But when good sleep hygiene isn’t enough to solve your insomnia, working with a therapist who specializes in cognitive behavioral therapy for insomnia (CBT-I) may be helpful. Studies indicate that 75 to 80 percent of people see significant improvement within four weeks of starting sleep restriction with a CBT-I therapist.
A therapist trained in CBT-I can help you identify harmful thoughts and teach you how to challenge and change them.


Being trained in cognitive behavioral therapy alone doesn’t qualify a person to administer CBT-I, which requires additional education specifically in insomnia. Because sleep restriction is particularly challenging, select a provider who will work closely with you to help you achieve your sleep goals. If nightmares or anxiety interrupt your sleep, there might be more appropriate therapies for you.



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