![]() The key is to target anxiety and behavioral problems surrounding sleep issues with stress-reduction practices, relaxation, and healthy sleep habits. “This is a specific type of psychotherapy that uses cognitive and behavioral strategies based on the science of sleep to help patients regain their ability to regulate sleep,” says Dr. If it’s been about 20 to 40 minutes and you can’t fall asleep, get out of bed and go do something relaxing-like reading a book-until you’re sleepy.įor chronic insomnia, the first-line treatment is cognitive behavior therapy for insomnia (CBT-I), which lasts for about five to eight sessions with a licensed therapist in person or virtually.If you can’t stop intrusive thoughts, try writing out your worries.Schedule a digital curfew at least 30 minutes before bedtime. ![]() Create a wind-down routine before bed with relaxing self-care activities like a long bath or meditation.Keep your bedroom dark, quiet, and cool-ideally between 60☏ to 67☏ for a peaceful snooze.Cut down on alcohol and nicotine intake, and avoid “nightcaps.”.Limit naps and don’t snooze in the late afternoon.Avoid large meals, too many fluids, and stressful discussions before bed.Exercise more during the day, ideally outside if you can.Go to bed and get up at the same time every day, even on weekends.If you have disturbed sleep, step one is to improve your sleep habits. Treatment for insomnia typically includes addressing the underlying cause, making lifestyle changes to improve sleep hygiene, going to therapy, and/or taking medication.
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