CBT

#Insomnia #CBT

There are numerous potential causes of insomnia, and in many cases, multiple factors can be involved. Poor sleep can also trigger or worsen other health conditions, creating a complex chain of cause-and-effect for insomnia.

Insomnia and Stress

Stress can provoke a profound reaction in the body3 that poses a challenge to quality sleep. This stress response can come from work, school, and social relationships. Exposure to traumatic situations can create chronic stress, including post-traumatic stress disorder (PTSD).

Insomnia and Irregular Sleep Schedules

In an ideal world, the body’s internal clock, known as its circadian rhythm, closely follows the daily pattern of day and night. In reality, many people have sleep schedules that cause misalignment of their circadian rhythm.

Insomnia and Lifestyle

Unhealthy habits and routines related to lifestyle and food and drink can increase a person’s risk of insomnia.

Various lifestyle choices can bring about sleeping problems:

Keeping the brain stimulated until late in the evening, such as by working late, playing video games, or using other electronic devices.

Napping late in the afternoon can throw off your sleep timing and make it hard to fall asleep at night.

Sleeping in later to make up for lost sleep can confuse your body’s internal clock and make it difficult to establish a healthy sleep schedule.

Insomnia and Mental Health Disorders

Mental health conditions like anxiety, depression, and bipolar disorder frequently give rise to serious sleeping problems. It is estimated that 40% of people with insomnia5 have a mental health disorder.

Insomnia and Medications

Sleeping problems and insomnia can be side effects of many types of medications. Examples include blood pressure drugs, anti-asthma medications, and antidepressants. Other drugs may cause daytime drowsiness that can throw off a person’s sleep schedule.

Insomnia and Neurological Problems

Problems affecting the brain, including neurodegenerative12 and neurodevelopmental disorders, have been found to be associated with an elevated risk of insomnia.

Neurodegenerative disorders, such as dementia and Alzheimers dementia, can throw off a person’s circadian rhythm and perception of daily cues that drive the sleep-wake cycle. Nighttime confusion can further worsen sleep quality.

Insomnia and Specific Sleep Disorders

Specific sleep disorders can be a cause of insomnia. Obstructive sleep apnea, which causes numerous breathing lapses and temporary sleep interruptions, affects up to 20% of people15 and can be an underlying factor causing insomnia and daytime sleepiness.

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#Insomnia #CBT #SleepDisorders

Stick to a sleep schedule. Keep your bedtime and wake time consistent from day to day, including on weekends.

Stay active. Regular activity helps promote a good night's sleep. Schedule exercise at least a few hours before bedtime and avoid stimulating activities before bedtime.

Check your medications. If you take medications regularly, check with your doctor to see if they may be contributing to your insomnia. Also check the labels of OTC products to see if they contain caffeine or other stimulants, such as pseudoephedrine.

Avoid or limit naps. Naps can make it harder to fall asleep at night. If you can't get by without one, try to limit a nap to no more than 30 minutes and don't nap after 3 p.m.

Avoid or limit caffeine and alcohol and don't use nicotine. All of these can make it harder to sleep, and effects can last for several hours.

Don't put up with pain. If a painful condition bothers you, talk to your doctor about options for pain relievers that are effective enough to control pain while you're sleeping.

Avoid large meals and beverages before bed. A light snack is fine and may help avoid heartburn. Drink less liquid before bedtime so that you won't have to urinate as often.

At bedtime:

Make your bedroom comfortable for sleep. Only use your bedroom for sex or sleep. Keep it dark and quiet, at a comfortable temperature. Hide all clocks in your bedroom, including your wristwatch and cellphone, so you don't worry about what time it is.

Find ways to relax. Try to put your worries and planning aside when you get into bed. A warm bath or a massage before bedtime can help prepare you for sleep. Create a relaxing bedtime ritual, such as taking a hot bath, reading, soft music, breathing exercises, yoga or prayer.

Avoid trying too hard to sleep. The harder you try, the more awake you'll become. Read in another room until you become very drowsy, then go to bed to sleep. Don't go to bed too early, before you're sleepy.

Get out of bed when you're not sleeping. Sleep as much as you need to feel rested, and then get out of bed. Don't stay in bed if you're not sleeping.

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#Insomnia #CBT

In the simplest terms, chronic sleep deprivation refers to the case of getting insufficient sleep or experiencing sleeplessness over an extended period of time. Chronic sleep deprivation can vary in its severity.

If you live with insomnia or work shifts, you may be painfully aware that you're not getting enough sleep. Some people living with undiagnosed sleep disorders, however, may not understand right away that sleep debt is the cause of what they are feeling.

Below are some signs that you may be experiencing chronic sleep deprivation:

-Dark under-eye circles

-Drifting out of your lane while driving

-Head nodding

-Inability to keep your eyes open

-Irritability

-Lacking energy for daily tasks

-Rolling down your window or turning up your radio while driving your vehicle to try and stay awake

-Sleepiness during daytime hours

-Trouble concentrating

-Waking up not feeling refreshed

-Yawning

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#Insomnia #CBT

Some people resort to medications or ‘social drugs’ in the mistaken belief that sleep will be more likely.

Common pitfalls include:

Cigarettes – many smokers claim that cigarettes help them relax, yet nicotine is a stimulant. The side effects, including accelerated heart rate and increased blood pressure, are likely to keep you awake for longer. Ideally, cigarettes should be avoided altogether, and certainly in the 2-hours before you go to bed (for further information see the Sleep Health Foundation fact sheet about Caffeine, Food, Alcohol, Smoking and Sleep).

Alcohol – alcohol is a depressant drug, which means it slows the workings of the nervous system. Drinking before bed may help you doze off but, since alcohol disturbs the rhythm of sleep patterns, you won’t feel refreshed in the morning. Other drawbacks include waking frequently to go to the toilet (for further information see the Caffeine, Food, Alcohol, Smoking and Sleep fact sheet).

Sleeping pills – drawbacks include daytime sleepiness, failure to address the underlying causes of sleeping problems, and the ‘rebound’ effect – after a stint of using sleeping pills, falling asleep without them tends to be even harder. These drugs should only be used as a temporary last resort and under strict medical advice.

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#Depression #CBT

Cognitive behavioral therapy (CBT) is a psycho-social intervention that aims to reduce symptoms of various mental health conditions, primarily depression and anxiety disorders. CBT focuses on challenging and changing cognitive distortions (such as thoughts, beliefs, and attitudes) and their associated behaviors to improve emotional regulation and develop personal coping strategies that target solving current problems.

Though it was originally designed to treat depression, its uses have been expanded to include the treatment of many mental health conditions, including anxiety, substance use disorders, marital problems, and eating disorders. CBT includes a number of cognitive or behavioral psychotherapies that treat defined psychopathologies using evidence-based techniques and strategies.

CBT is a common form of talk therapy based on the combination of the basic principles from behavioral and cognitive psychology.[2] It is different from historical approaches to psychotherapy, such as the psychoanalytic approach where the therapist looks for the unconscious meaning behind the behaviors, and then formulates a diagnosis.

Instead, CBT is a "problem-focused" and "action-oriented" form of therapy, meaning it is used to treat specific problems related to a diagnosed mental disorder. The therapist's role is to assist the client in finding and practicing effective strategies to address the identified goals and to alleviate symptoms of the disorder.

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#Insomnia #CBT

Sleep hygiene is the term used to describe healthy sleep habits or behaviors you can practice that may help improve your ability to fall asleep and remain asleep through the night. Establishing and practicing good sleep hygiene throughout the day impacts both the quality and quantity of sleep you get each night. It also plays a significant role in your physical and mental health. Smart sleep habits that may improve your sleep hygiene include:

-Following a nightly routine that allows time for relaxing activities

-Getting up and going to bed around the same time each day

-Creating a healthy sleep environment that includes dim lights and the ideal thermostat temperature

-Shutting off all electronics at least 60 minutes before bed

-Limiting caffeine intake several hours before bedtime

-Getting enough physical activity earlier in the day

-Reducing stress levels

-Avoiding large meals with high-fat content before bed

Impact of Sleep Hygiene

It’s not uncommon to have ups and downs in your sleep hygiene. But as long as you’re following healthy habits and getting quality sleep, the occasional late night or interrupted sleep pattern is normal. That said, it becomes a concern when poor sleep impacts your daily routine and overall health—especially considering that more than one-third of American adults are not getting the recommended amount of sleep on a regular basis.

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#Insomnia #CBT

Post-Traumatic Stress Disorder(PTSD) is characterized by a chronically heightened state of arousal after a traumatic event. PTSD often gets worse over time or develops insidiously, so that people may not realize they have it until many months after the traumatic event. The disease is more common in women, though it can happen to anybody. An estimated seven people out of 100 will experience PTSD during their lifetime.

PTSD and sleep have a complex relationship. Though sleep problems accompany many mental health conditions, sleep problems in PTSD are actually considered part of the disorder. Among the symptoms used to diagnose PTSD, two are directly related to sleep: hyperarousal and intrusion, which can manifest as insomnia and nightmares. Researchers are still trying to understand whether sleep problems precede PTSD or whether PTSD causes sleep problems.

Individuals with PTSD frequently have trouble falling asleep and awaken easily, often waking up many times throughout the night. Many people with PTSD also have nightmares. These issues result in disrupted, non-refreshing sleep.

Those with chronic pain, substance abuse, traumatic brain injury, depression or other medical problems face an additional barrier to getting quality sleep. Certain sleep medications also interfere with REM sleep, which is the sleep stage during which we dream and an important sleep stage for dealing with traumatic memories.

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#Insomnia #CBT

Insomnia is a common sleep disorder that can make it hard to fall asleep, hard to stay asleep, or cause you to wake up too early and not be able to get back to sleep. You may still feel tired when you wake up. Insomnia can sap not only your energy level and mood but also your health, work performance and quality of life.

How much sleep is enough varies from person to person, but most adults need seven to eight hours a night.

At some point, many adults experience short-term (acute) insomnia, which lasts for days or weeks. It's usually the result of stress or a traumatic event. But some people have long-term (chronic) insomnia that lasts for a month or more. Insomnia may be the primary problem, or it may be associated with other medical conditions or medications.

You don't have to put up with sleepless nights. Simple changes in your daily habits can often help.

You can refer to this:

resiliens.com/resilify/program/cognitive-behavioral-therapy-...

#Insomnia #CBT

Insomnia is a common sleep disorder that can make it hard to fall asleep, hard to stay asleep, or cause you to wake up too early and not be able to get back to sleep. You may still feel tired when you wake up. Insomnia can sap not only your energy level and mood but also your health, work performance and quality of life.

How much sleep is enough varies from person to person, but most adults need seven to eight hours a night.

At some point, many adults experience short-term (acute) insomnia, which lasts for days or weeks. It's usually the result of stress or a traumatic event. But some people have long-term (chronic) insomnia that lasts for a month or more. Insomnia may be the primary problem, or it may be associated with other medical conditions or medications.

You don't have to put up with sleepless nights. Simple changes in your daily habits can often help.

You can refer to this:

resiliens.com/resilify/program/cognitive-behavioral-therapy-...