Dr. Erika Schwartz is a leading national expert in wellness, disease prevention, and bioidentical hormone therapies. Dr. Schwartz has written four best-selling books, testified before Congress, hosted her own PBS special on bioidentical hormones, and is a frequent guest on network TV shows.

Tags: insomnia | sleep | behavioral therapy

Sleep Better With Behavioral Therapy

By Thursday, 22 February 2018 04:29 PM Current | Bio | Archive

It’s important not to let insomnia persist for too long, as it can lead to more serious issues such as depression.

For chronic insomnia, professional help may bring relief and set you on a good sleep schedule.

Cognitive behavioral therapy for insomnia helps identify and replace thoughts and behaviors that cause sleep problems with habits that promote sound sleep.

Unlike sleeping pills, therapy may help you overcome the underlying causes of your sleep problems.

A sleep therapist will start by having you keep a detailed sleep diary for one to two weeks. The therapist will review this diary with you to determine a treatment plan.

Treatment is aimed at learning how to control or eliminate negative thoughts and worries that keep you awake.

As a consequence, you’ll develop good sleep habits and avoid behaviors that keep you from sleeping well. Some of the specific techniques include:

• Stimulus control. This helps remove blockers that condition the mind to resist sleep.

• Sleep restriction. This treatment temporarily decreases the time you spend in bed, causing partial sleep deprivation, to make you more tired the next night. As your sleep improves, your time in bed gradually increases.

• Sleep habits. This method addresses lifestyle issues that influence sleep, such as eating habits, alcohol and tobacco use, and exercise. It also includes tips that help you sleep better, such as ways to wind down before bedtime.

• Relaxation training. Methods include meditation, imagery, and muscle relaxation.

• Biofeedback. You’ll take a biofeedback device home to record your daily patterns. This allows you to observe signs such as heart rate and muscle tension and shows you how to adjust them.

The most effective approach may combine several of these methods and others.

Like diet and exercise, good sleep depends on practicing good daily habits. Establishing new habits takes time and commitment. Pick a few key points from this newsletter and begin today.

Keep at it until your sleep improves. If you need further help, ask your primary care physician to recommend a sleep specialist. The payoff in both your physical and emotional well-being will be huge.

© 2020 NewsmaxHealth. All rights reserved.

1Like our page
Cognitive behavioral therapy for insomnia helps identify and replace thoughts and behaviors that cause sleep problems with habits that promote sound sleep.
insomnia, sleep, behavioral therapy
Thursday, 22 February 2018 04:29 PM
Newsmax Media, Inc.
Newsmax TV Live

The information presented on this website is not intended as specific medical advice and is not a substitute for professional medical treatment or diagnosis. Read Newsmax Terms and Conditions of Service.

Newsmax, Moneynews, Newsmax Health, and Independent. American. are registered trademarks of Newsmax Media, Inc. Newsmax TV, and Newsmax World are trademarks of Newsmax Media, Inc.

© Newsmax Media, Inc.
All Rights Reserved