Psychotherapy Including Cognitive Behavioral Therapy (CBT)
Insomnia is a classic symptom of
and stress-related psychological illness. Cognitive behavioral therapy (CBT) is one type of psychotherapy. It involves meeting with a licensed professional on a regular basis in an individual or group setting. CBT works to identify and resolve the psychological factors that contribute to the depression or another psychological illness causing the insomnia. Medication for the underlying problem may be prescribed in conjunction with CBT.
For some, CBT may be as, or more effective, than medication in short- and long-term management of
. CBT may have more lasting treatment effects than medication. CBT is usually given over six weeks, with maintenance therapy given as needed.
There are specific and effective techniques that may help to reduce or eliminate
and body tension. These can include
, visualization, and deep breathing. These techniques can help your mind to stop racing, allow your muscles to relax, and allow restful sleep. It takes some practice to learn these techniques and achieve effective relaxation.
Some people suffering from insomnia spend too much time in bed unsuccessfully trying to sleep. They may benefit from a sleep restriction program that at first allows them only to stay in bed for the number of hours the person actually sleeps, as opposed to the number of hours the person spends in bed tossing and turning. The minimum number of hours for sleep is usually about 5 hours. A person would gradually add more time to their starting amount until a more normal night's sleep is achieved.
Another treatment that may help some people with insomnia is to recondition them to associate the bed and bedtime with sleep. For most people, this means not using their beds for any activities other than sleep and sex. As part of the reconditioning process, you are usually advised to go to bed only when sleepy. If unable to fall asleep, get up, stay up until sleepy, and then return to bed. Throughout this process, you should avoid naps, and wake up and go to bed at the same time each day. Eventually your body will be conditioned to associate the bed and bedtime with sleep.
When to Contact Your Doctor
Transient and intermittent insomnia often occur in response to a short-term event and will usually resolve in a few days. If you have sleeplessness that continues for more than a week, contact your doctor for an evaluation and consultation about your treatment options.