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When sleeping is a nightmare – Ideas to help

The below article may help provide you with some tips to help you get some rest – sleeping is so important to our overall health. If you are not getting enough shut-eye, maybe these tips will help you.

1 out of every 3 adults doesn’t sleep enough.  Much of the time this is not due to a disorder, it is often just a busy life that gets us to bed late and early to rise.  When the problem stems from trouble falling asleep or staying asleep (Insomnia) Cognitive Behavioral Therapy (CBT) appears to help.  Many therapists are trained in CBT.

Stimulus Control Therapy –  This method focuses on eliminating factors that condition the mind to resist sleep. Approaches can include maintaining a consistent bedtime and wake time, avoiding naps, and leaving the bedroom if unable to fall asleep within 20 minutes.

Sleep Restriction – Frequently laying in bed awake can become a habit that further contributes to poor sleep quality. This method reduces the amount of time spent in bed to cause partial sleep deprivation and promote a more restful sleep the following night.

Sleep Hygiene – A primary component of CBT-I, sleep hygiene involves basic lifestyle interventions aimed at promoting healthy sleep patterns, such as avoiding smoking or drinking caffeine late in the day. Recommended behaviors include the introduction of relaxation practices like meditation, imagery, and muscle relaxation.

Paradoxical Intention – Worries about not being able to fall asleep can actually keep people awake. This intervention avoids any effort to fall asleep by remaining passively awake and can paradoxically promote relaxation making it easier to fall asleep.

Ms. Jenn Landers | Patient Advocate Alliance LLC
Edited by Dr. Justin Groode