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HOW TO USE INSOMNIA THERAPY TO DESIRE MORE SLEEP

Lumfia
May 21 in General

Many short-term life changes can affect your sleep. For example, jet lag and a
change in work schedule can cause problems. Poor habits like daytime naps and
consuming too much caffeine can also contribute to insomnia.

To help identify the causes of your sleep issues, your therapist will ask you to
keep a sleeping diary. This will be used along with thought challenging and
cognitive therapy.
1. Practice Self-Care

If you’ve been struggling to get enough sleep, there are a number of options
available to help you. These techniques can be used to improve both onset and
maintenance insomnia, which are the two main types of sleep disturbance.

Insomnia can be caused by a variety of factors, both internal and external.
Stress from big life changes (moving, new jobs, family difficulties) can trigger
sleep disruptions, doctorkolzet.com as can medications and physical problems
like heartburn, restless leg syndrome, and chronic pain. Some people are
predisposed to insomnia because of genetics or their bodies, and many conditions
such as obstructive sleep apnea can be associated with it.

Cognitive behavioral therapy for insomnia has been shown to be an effective
treatment. Its focus is on addressing both the underlying cause of your insomnia
and the maladaptive behaviors that may be contributing to it. The goal of CBT
for insomnia is to teach clients to identify and dispute dysfunctional thoughts,
attitudes, and beliefs that keep them awake at night. In addition, CBT for
insomnia teaches methods to change maladaptive behavior and increase sleep
efficiency and quality.

Stimulus control and sleep restriction are two of the most common and powerful
tools in CBT for insomnia. Stimulus control addresses the tendency of insomniacs
to associate their bed with wakefulness and hyperarousal through repeated
associations, while sleep restriction addresses the tendency of those with
insomnia to spend too much time in their beds even when they are awake, under
the rationale that they might as well get some sleep.

Both of these strategies can be augmented with the use of wrist-worn actigraphy
to corroborate or replace sleep diaries. Combined with an accurate assessment of
the client’s sleep problem, these tools provide a comprehensive overview of
their sleep disorder and a roadmap for treatment.

In addition to CBT for insomnia, there are other treatments that have been
demonstrated to improve sleep quality and duration, including hypnosis,
meditation, and biofeedback. Those interested in finding out more about these
therapies can contact a local Thriveworks provider to discuss them. Regardless
of which technique or method you choose, you’ll want to ensure that your
therapist is fully qualified and has experience treating insomnia.
2. Change Your Habits

Your habits are the blueprint of your daily life. They determine how you think,
feel and act. How fit you are, how happy or unhappy you are and how successful
or unsuccessful you are – it all boils down to your habits. That is why it is
important to have good ones and change bad habits.

Every habit has a cue, a craving and a response. The cue is the stimulus that
triggers the behavior, the craving is your desire to solve a problem and the
response is what you do to satisfy the craving. For example, your phone buzzes
with a new text message and you want to read it. You reach for your phone and
read the message. This is a common way that habits are formed. If you want to
break the habit, a therapist can help you identify the cue, craving and
response. Then, they can teach you healthier actions to replace the bad habit.

For example, if you have a habit of reading your emails in bed before sleeping,
a therapist can help you develop a new sleep routine. You can start by limiting
the time you spend in bed and focusing on a relaxing activity. It is also
important to make sure that you aren’t consuming caffeine, alcohol or other
stimulants before bedtime.

Lastly, you can also start by processing your worries during the day instead of
at night when you are in bed. This will help you to stop ruminating and thinking
about everything that could possibly go wrong in your life.

Stimulus control is another popular ACT-i technique to address insomnia.
Typically, it starts with limiting the amount of time you spend in bed and
avoiding activities such as watching TV or using your phone. It also encourages
you to keep a consistent sleep schedule and to only return to bed when you are
sleepy.

If you want to use ACT-i to improve your sleep, it is best to work with an
experienced therapist who is trained in this method. You can find therapists who
offer this treatment online or at clinics near you. If you choose to seek
private therapy, it is important to do your research and ensure that the
therapist you select is qualified and registered as a therapist. You can check
this information with the governing body for your state.
3. Take a Relaxation Technique

In order to get the sleep you need, it’s important to retrain your body and
mind. You can do this by learning relaxation techniques that help to turn off
the fight-or-flight response, which is activated by stressors in your life. This
includes breathing exercises, calming visualizations and meditation. Practicing
these techniques regularly helps to reduce your anxiety, which is associated
with insomnia and other health problems. A licensed mental health professional
can help you learn the best relaxation techniques for your situation and how to
practice them in a way that works with your lifestyle.

Relaxation strategies are often used in conjunction with other components of
CBT-I to treat insomnia. For example, your therapist may teach you how to
identify and challenge negative thoughts that interfere with your ability to
relax, and you may learn how to not engage in avoidance behaviors.

To practice a relaxation technique, you can try one of the following:

Progressive muscle relaxation (PMR): This involves slowly tensing and then
relaxing each major muscle group in your body. It’s a bit more complicated than
other relaxation techniques, and it can be easier to use an audio or video aid
when practicing on your own.

Visualization: This technique involves using the power of your mind to create a
calming scene in your imagination. It can be as simple as picturing your
favorite beach or mountain retreat.

Breathing exercises: These include deep, rhythmic breathing, which can be done
in conjunction with other relaxation practices or alone. They can be as simple
as lying on your back, focusing on each breath and then visualizing it flowing
down to your toes.

It’s important to remember that the goal of relaxation is to experience a
decrease in basal arousal, so it may take time before you actually see results.
It’s also common to have ups and downs when practicing a relaxation technique,
but the more you stick with it, the more likely you are to see positive results.
4. Meditate



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