The article never does clearly state what techniques are directly beneficial to getting a good night’s sleep.
I guess you have to keep buying more company materials to know what’s in it.
Some techniques I can guess about.
I include a link to that information below the article.
There’s also a bit more at the link I edited out.
Exactly. I read the whole damn article and didn’t learn a thing (except that sleeping pills are addictive).
What is cognitive behavioral therapy for insomnia (CBTI)
Cognitive Behavioral Therapy for Insomnia (CBT-I) is a structured, evidence-based treatment designed to address the underlying causes of insomnia without the use of medications. It is recognized as the first-line treatment for insomnia by various health organizations due to its effectiveness in improving sleep quality and reducing insomnia symptoms.
Overview of CBT-I
CBT-I focuses on modifying the thoughts, behaviors, and emotions that contribute to sleep difficulties. The therapy typically involves several key components:
- Psychoeducation: Educating patients about sleep and insomnia to correct misconceptions and reduce anxiety related to sleep.
- Cognitive Restructuring: Identifying and challenging dysfunctional beliefs about sleep, such as fears about not getting enough rest or misconceptions about sleep requirements.
- Behavioral Interventions: These include:
- Stimulus Control: Helping individuals associate their bed with sleep rather than wakefulness by limiting activities in bed to sleeping only.
- Sleep Restriction: Limiting the amount of time spent in bed to increase sleep efficiency, which involves adjusting the time spent in bed based on actual sleep patterns.
- Relaxation Techniques: Teaching methods such as deep breathing, progressive muscle relaxation, or mindfulness to reduce anxiety and promote relaxation before sleep.
Effectiveness of CBT-I
Research indicates that CBT-I can lead to significant improvements in sleep latency (the time it takes to fall asleep), total sleep time, and overall sleep quality. Studies have shown that CBT-I produces results comparable to those achieved with pharmacological treatments but without the associated side effects or risks of dependency. Moreover, the benefits of CBT-I tend to persist long after treatment has concluded, as patients learn strategies to manage their sleep independently.
Treatment Structure
CBT-I typically consists of 4 to 8 sessions, which may be conducted individually or in groups. Each session combines cognitive and behavioral strategies tailored to the patient's specific needs. The process often begins with a thorough evaluation of the patient's sleep patterns through a sleep diary, which helps identify contributing factors.
Conclusion
In summary, Cognitive Behavioral Therapy for Insomnia is a comprehensive approach that addresses both the psychological and behavioral aspects of insomnia. By focusing on changing maladaptive thoughts and behaviors related to sleep, CBT-I provides a sustainable solution for individuals struggling with insomnia, making it a preferred alternative to medication-based treatments.