10/25/2022 0 Comments Paradoxical insomnia help![]() ![]() Approaches include mindfulness meditation, imagery, progressive muscle relaxation and others. This method helps you calm your mind and body. This offers ways you can create a comfortable sleep environment. This strategy involves changing basic lifestyle habits that influence sleep. Through the use of a daily sleep log we’ll determine your personal sleep window and work towards optimizing the quality of your sleep. Lying in bed when you’re awake can become a habit that leads to poor sleep. This method helps remove factors that condition the mind to resist sleep. The behavioural part of CBT-I helps you develop good sleep habits and avoid behaviours that keep you from sleeping well.ĭepending on your needs, the following CBT-I techniques may be recommended: #Paradoxical insomnia help how to#The cognitive part of CBT-I teaches you to recognize and change beliefs that affect your ability to sleep. For instance, learning how to control or eliminate negative thoughts and worries that keep you awake. How does CBT-I work?Ĭognitive behavioural therapy for insomnia (CBT-I) aims to improve sleep habits and behaviours. My clients often see – and more importantly feel – a big difference after only 3-4 sessions. The good news is it doesn’t have to continue that way. I understand the feelings of hopelessness that can result from this struggle. Many of the people I work with have struggled with sleep issues for years, or even decades. Together we’ll work towards replacing these interfering factors with those that promote quality sleep. I’ll help you gain control over the underlying causes of your sleep problem by exploring and identifying the thoughts and behaviours that interfere with your sleep. We have more energy to put into our relationships and love lives.ĬBT-I is a structured program that will help you overcome insomnia and take advantage of all the benefits that good quality sleep provides.Sleep has a positive impact on our mood and our ability to cope with pain.Our ability to manage stress, pay attention, remember information and be more productive is significantly improved.The physical and emotional health benefits of getting enough good quality sleep are well documented: Unlike store bought sleep products and prescribed sleeping pills, CBT-I focuses on breaking the cycle of chronic insomnia to bring you long term results. That’s because these remedies do not address the root cause of your insomnia.Ĭognitive behavioural therapy for insomnia (CBT-I) will target the cause of your sleep problem. You may have tried some of these and found that they just don’t work. So what about the abundance of sleep related gadgets - the fancy pillows, expensive masks and herbal remedies? To make matters worse, long-term use of sleeping pills can actually interfere with the quality of sleep you do get. Unfortunately higher doses bring stronger side effects, such as daytime sleepiness, headaches, stomach upset, and difficulty with memory and attention. Sleeping medication can be an effective short-term solution, providing immediate relief during a period of high stress or grief.īut if you’ve been taking sleeping medication for 3 months or more, you may have found that over time it stops working, or that higher doses are needed. Sleep – and concerns about not sleeping – can begin to feel all-consuming and out of your control. This in turn makes it harder to fall asleep. When you worry about sleep, stress levels increase. Worse yet, for people who tend to worry at night, sleep is often one of the topics that gets worried about. This thinking style can become an unintentional and unwanted mental habit and over time the bed can become a signal for worry and upset. The more this happens the more it’s likely to continue to happen. When your brain is alert you will not sleep. You may notice feeling tired and ready for sleep as you get into bed but as soon as you turn out the light, it’s as if a mental switch flips and the thoughts flood in. Sleep researchers have termed this type of thinking as the insomnia brain. The insomnia brain tends to be very noisy – it can feel as if negative thoughts are spreading like wildfire. There is a particular style of thinking that a person with insomnia may experience. …despite having enough time to sleep, chances are good you’re living with insomnia. ![]()
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