Free insomnia help5/4/2023 ![]() Biofeedback - This method allows you to observe biological signs such as heart rate and muscle tension and shows you how to adjust them.Letting go of this worry can help you relax and make it easier to fall asleep. Paradoxically, worrying that you can't sleep can actually keep you awake. Remaining passively awake - Also called paradoxical intention, this involves avoiding any effort to fall asleep.Approaches include meditation, imagery, muscle relaxation and others. Relaxation training - This method helps you calm your mind and body.Once your sleep has improved, your time in bed is gradually increased. This treatment reduces the time you spend in bed, causing partial sleep deprivation, which makes you more tired the next night. Sleep restriction - Lying in bed when you're awake can become a habit that leads to poor sleep.For example, you might be coached to set a consistent bedtime and wake time and avoid naps, use the bed only for sleep and sex, and leave the bedroom if you can't go to sleep within 20 minutes, only returning when you're sleepy. Stimulus control therapy - This method helps remove factors that condition your mind to resist sleep.Depending on your needs, your sleep therapist may recommend some of these CBT-I techniques: The behavioral part of CBT-I helps you develop good sleep habits and avoid behaviors that keep you from sleeping well. This type of therapy can help you control or eliminate negative thoughts and worries that keep you awake. teaches you to recognize and change beliefs that affect your ability to sleep. Behavioral insomnia treatment can help you overcome the underlying causes of insomnia, without the need for sleeping pills.Ĭognitive Behavioral Therapy for Insomnia (CBT-I)Ĭognitive behavioral therapy is an evidence-based therapy used to teach people ways to fall asleep faster, stay asleep longer. ![]() When you enter into a structured program for CBT and/or sleep hygiene, it allows you and your doctor to identify and correct negative thoughts or actions that are potentially causing your sleep problems. What Does Behavioral Insomnia Treatment Involve?īehavioral intervention for insomnia typically involves cognitive behavioral therapy (CBT) and the practice of good sleep hygiene.
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