Insomnia – The Impact on Physical and Mental Health
Insomnia is a sleep disorder that makes you fall asleep and stay asleep with difficulties or wakes you up too early and unable to fall asleep again. It affects many people leading to memory issues, trouble with thinking and concentration, changes of mood, weakened immunity, high blood pressure, the risk for diabetes, weight gain, risk of heart disease, poor balance, and accidents. There are many solutions for insomnia. Some preferred natural remedies while some people choose to take sleep aids that are available online. There are also sleeping pills that can be bought over the counter. Cognitive-behavioral therapy or CBT-I is one effective way to cure chronic sleep problems.
Insomnia – Cognitive Behavioral Therapy
Cognitive Behavioral Therapy is a psycho-social intervention that helps improve mental health. It is focused on changing unhelpful thoughts, beliefs, and attitudes, and behaviors to help improve emotional regulation and develop coping strategies to help solve problems. It is originally done to treat depression and other mental health condition including anxiety. CBT is also used for insomnia where a structured program identifies thoughts and behaviors that worsen sleep problems. A behavioral part of CBT-I am helpful in the development of sleep habits and keep away the behaviors that cause you to have interrupted sleep.
Insomnia – Therapies to Help Insomnia
People with insomnia are recommended to CBT-I Techniques. How they do it? Take a look at this:
Stimulus Control Therapy – This is helpful in removing the factors that make your mid resist sleep. You will be coached to set a consistent bedtime and wake time while avoiding naps. On this therapy, you will be instructed to use the bed only when you are going to sleep and leave the bedroom within 20 minutes if you are not able to sleep.
Sleep Restriction – This technique makes you reduce the time you spend in bed or simply deprive you of sleep to you feel very tired the next night. When you’re sleeping time and quality improves, there will be an increased time you spend in bed falling asleep.
Sleep Hygiene – It involves changing of basic lifestyle that affects a quality sleep. These lifestyles include smoking, drinking much caffeine, drinking alcohol, and not having regular exercise. This technique also teaches you ways on how to make your sleep better.
Sleep Environment Improvement – This involves ways on how to make a comfortable and quiet bedroom, making it dark and cool, and not outing up television and clock in the bedroom.
Relaxation Training – This technique includes meditation, imagery, and muscle relaxation.
Passively Awake – Called as paradoxical intention, this technique is making ways to avoid any effort to fall asleep. Being worried about not falling asleep makes you awake. Worrying gives you poor quality of sleep.
Biofeedback – A sleep specialist can provide you a biofeedback device at home to record your sleep patterns. This method is an observation of your biological signs such as the heart rate and muscle tension.
Insomnia – Overcoming Insomnia Through Therapy Books
Insomnia Solved: A Self-Directed Cognitive Behavioral Therapy for Insomnia (CBTI) Program by Dr. Brandon R. Peters, M.D.
End the Insomnia Struggle: A Step-by-Step Guide to Help You Get to Sleep and Stay Asleep by Ehrnstorm Ph.D. ABPP, Colleen and Brosse Ph.D., Alisha L.
Cognitive-Behavioral Treatment of Insomnia: A Session-by-Session Guide by Michael L. Perlis, Carla Jungguist, Michael T. Smith, and Donn Posner
Insomnia – Help to Stop Relentless Nights
Everyone has its own struggles in falling asleep, however, bad effects both on your physical and mental well-being happen when sleepless nights and overtired days become the norm. It is important to evaluate the early signs of insomnia for immediate sleep solutions. The different types of therapies for insomnia are helpful ways to enjoy a sound and restful sleep.