Insomnia is defined as the habitual inability to sleep. Those who have insomnia may try a number of different things to feel more rested and have more energy during the day. One of the more interesting approaches is cognitive behavioral therapy for insomnia. Learn more about this strategy and whether it can be useful for those struggling with sleepless nights.
What is Cognitive Behavioral Therapy for Insomnia?
Cognitive behavioral therapy for insomnia is a structured form of therapy that seeks to address insomnia without sleeping pills. All too often, people rely on sleeping aids without really getting to the root of the problem. However, cognitive behavioral therapy can change the way that people think about sleep. Reframing how you think about sleep could help you fall asleep faster and sleep better each night.
Typically, CBT takes place in a one-on-one environment. Individuals meet with a professional who then walks them through one or more CBT strategies, which we detail below.
Stimulus Control Therapy
This form of cognitive behavioral therapy is all about getting rid of the things that might be preventing you from sleeping well. Sometimes, certain activities or actions can prevent you from getting into the right frame of mind for sleep. Tackling these issues one by one rules out each form of stimulus until you find the problem.
You could try setting a consistent bedtime each night. Alternatively, you might stop napping completely. Sometimes, it is necessary to leave the bedroom and only return once you’re ready to sleep. Clinicians may also tell some individuals that if they can’t fall asleep within 20 minutes, they need to leave the room and try again later.
This is one of the more basic forms of CBT. Typically, people already know that specific behaviors can make it harder to sleep well. Sleep hygiene is about implementing the best practices that lead to better sleep.
Sleep hygiene might start with cutting back on caffeine. It may also require you to abstain from alcohol. Exercising in the morning and avoiding screens at night can also help improve your sleep hygiene.
Although you may want to sleep, your body could be keeping your awake. Biofeedback addresses some of the physical ways to monitor your body and ensure it is ready for bed. This can include checking your heart rate and monitoring for muscle tension.
Overcoming Insomnia at PACE Mental Health
To overcome insomnia with professional assistance, a Houston behavioral healthcare hospital may be the right choice. At PACE Mental Health in Houston, you can get the support you need to combat insomnia. You can look forward to:
- Convenient services that fit your life
- Short wait times
- Flexible appointment options
- Medication therapy management as required
- Quality professionals with expertise in your condition
Cognitive behavioral therapy for insomnia can be an effective strategy. At PACE Mental Health in Houston, Texas, you can get support as you work toward better, more restful sleep. Call 866-971-8423 to learn more about finding the right services for insomnia.