Approximately 1 in 4 adults in the United States develops symptoms of insomnia each year. In most cases, these do not last long due to stress, illness, etc. However, it is estimated that 1 in 10 of her adults suffers from chronic insomnia, which means that her falling asleep or staying asleep at least 3 times a week was not enough for her 3 months. means more difficult.
Lack of sleep not only causes physical health problems, but it can also harm our minds. For example, a recent poll by the National Sleep Foundation revealed a link between poor sleep health and symptoms of depression. Additionally, studies have shown that lack of sleep can cause even healthy people to experience anxiety and distress. Fortunately, he generally has well-researched and proven treatments for insomnia that are effective in eight sessions or less. That is Cognitive Behavioral Therapy for Insomnia (CBT-I).
CBT-I if no provider is found. Instructions are easily accessible online. But Aric Plather, a sleep researcher at the University of California, San Francisco, who works with insomniacs, said people rarely try it first.
Instead, they often resort to drugs. According to a 2020 survey from the Centers for Disease Control and Prevention, more than 8 percent of adults reported taking sleeping pills every day or nearly every day to fall asleep or stay asleep.
Studies show that CBT-I. is as effective as using sleeping pills in the short term, but more effective in the long term. Clinical trial data show he is up to 80% of people who try CBT-I. According to Philip Gehrmann, director of the sleep, neurobiology and psychopathology lab at the University of Pennsylvania, most patients who have had insomnia for decades experience four to eight episodes of sleep improvement. It is said that the symptoms improve in the session.
Sleep aids can have risks, especially in older people, and their use can lead to problems such as falls, memory problems, and confusion. On the other hand, CBT-I. is considered safe for adults of all ages. It can also be adapted for use by children.
What is CBT-I?
Many people misunderstand it as CBT-I. Shelby Harris, a psychologist who practices in the New York City area and specializes in CBT-I, said the focus is entirely on “sleep hygiene—the habits and environments that lead to good sleep.”
CBT-I. Using a range of treatments that target sleep-disrupting behaviors, such as daytime naps and digital device use before bedtime, and replacing them with more effective ones, such as a consistent wake-up time . But it is also intended to address anxiety and negative thoughts about sleep.
In many cases, insomnia can lead to a feeling that sleep is “unpredictable and choppy,” Dr. Prather says. “People with chronic insomnia think every day, ‘How am I going to sleep tonight?'”
CBT-I. We teach people different relaxation techniques, such as deep breathing and mindfulness meditation, and help patients set realistic expectations about their sleep habits.
It is especially important for people with insomnia to learn to think of their bed as a place for restful sleep, rather than associating it with rolling over. Patients receiving CBT-I. If you do not fall asleep after about 20-30 minutes, you will be asked to get out of bed and engage in quiet, non-electronic activities in dim lighting. In addition, they are instructed to stay in bed only when they feel sleepy or asleep.
“CBT-I. Better sleep and faster time to sleep is a big benefit for many people,” Dr. Harris said.
How do I find my provider?
If you’re having trouble sleeping, see your health care provider first, experts say, to find out if there’s a physical problem (such as an imbalanced thyroid, chronic pain, or sleep apnea) or if other treatments are available. Rule out psychological problems such as depression that may be necessary.
You can search for providers that are members of the Society of Behavioral Sleep Medicine or use the Penn International CBT-I Provider Directory. Your primary care doctor may provide a referral letter. If you use a popular online therapist directory like Psychology Today, beware of people who claim to offer treatment for insomnia but have no specific CBT-I training. , Dr. Harris warned.
Find someone who specializes in CBT-I. With fewer than 700 clinicians trained in behavioral sleep medicine in the United States, she may prove difficult, especially for those with insurance. A 2016 study also found healthcare providers to be unevenly distributed, with 58% of his healthcare providers practicing in her 12 states. For example, the clinic where Dr. Prather works has hundreds on a waiting list.
Why not give CBT-I a try? without a provider?
A review of clinical trials found online CBT-I to be self-directed. The program was as effective as his CBT-I in person. counseling. If you’re a volunteer, there are several low-cost or free resources to help you learn the key principles.
One option is the 5-week program “Conquering Insomnia”. Prices range from about $50 for the PDF Guide to his $70 for a version that includes audio relaxation techniques and feedback on Sleep Diary by Dr. Greg D. Jacobs on Sleep and Insomnia. The expert who developed the program.
Also, check out Insomnia Coach, a free app for everyone, created by the US Department of Veterans Affairs. It offers a guided weekly training plan to help you track and improve your sleep. Tips for sleeping. Interactive sleep diary. and personal feedback.
Dr. Harris says Sleepio is another popular app. There are also free online his resources from AASM and educational materials from the National Institutes of Health, including a sample sleep diary and a guide to healthy sleep.
And for those who want to avoid technology altogether, multiple experts recommend Colleen E. Kearney and Rachel Manber’s workbook, Quiet Your Mind and Go to Sleep.