This is meant to reduce performance anxiety and paradoxically help the client to relax and fall asleep. This is when the client is instructed to actively avoid falling asleep. Progressive muscle relaxation, guided meditations, and simply focusing on taking slow, deep breaths are all common methods of relaxation. Relaxation strategies are meant to reduce body tension and arousal at bedtime. It can also help control or eliminate negative thoughts and worries that keep people awake. 10 Cognitive TherapyĬognitive therapy for insomnia tends to focus on teaching clients to identify and dispute dysfunctional thoughts and attitudes about sleep. Note this is not suggested when drowsiness would pose safety problems. Once sleep has improved, time in bed is gradually increased. This causes partial sleep deprivation and increases the probability that the client will be more tired the next night. It limits the amount of time a client is allowed to spend in bed. This technique is used to standardize the sleep/wake cycle. Examples include setting a consistent wake time, resisting the urge to nap, incorporating some aerobic exercise into your day, limiting caffeine, and making sure your bedroom is dark and at a comfortable temperature. The client is taught which behaviors and what type of environment tend to promote sleep. Stimulus control aims to strengthen the association between your bed and bedroom with sleeping. Lying awake in bed night after night can result in your bed and bedroom becoming a cue or trigger for wakefulness, frustration, and anxiety. The time you went to bed, how long it took to fall asleep, the quality of your sleep, how refreshed you felt upon awakening, etc. Initially this serves as a baseline, and over time, a measure of progress. This is a log where you track your sleep patterns. 8Ĭommon CBT-I techniques/tools for insomnia include: Keeping a Sleep Diary The educational piece focuses on teaching sleep hygiene and providing facts about sleep. The behavioral component of CBT-I involves working on stimulus control and sleep restriction therapy. Clinicians work with clients to restructure dysfunctional beliefs, attitudes and expectations about sleep. spending too much awake time in bed, napping, watching the clock), and anxious thoughts (“I need to get to sleep”).Ĭommon CBT Techniques & Tools for InsomniaĬBT-I intervenes on three different levels: cognitive, behavioral, and educational. 5 Chronic Insomnia is often the product of poor sleep habits, (e.g.
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