Should Cognitive Behavioral Therapy Be Used Instead of Sleeping Pills?
One method to get rid of insomnia is to use cognitive behavioral therapy (CBT) techniques. This is best done under the guidance of a psychologist or psychotherapist, but some of them you can apply yourself. The essence of therapy is that it helps to identify, replace and control the thoughts and behaviors that cause or exacerbate sleep problems.
Dr. Alina
Stimulus control
This method helps eliminate factors that cause the mind to resist sleep. Establish a consistent bedtime and wake-up time. Avoid daytime naps, and use the bed only for sleeping and sex. If you cannot fall asleep within 10-20 minutes, leave the bedroom and come back only when you feel sleepy. People who suffer from insomnia associate the bedroom with wakefulness and frustration. The activities a person is used to doing in the bedroom are to blame, including eating, watching TV, and using sleep gadgets. Controlling the stimuli helps to change the associative series.
Sleep restriction
People with insomnia often spend too much time lying in bed without sleeping. The sleep restriction method helps combat this. ===Count how much time you actually slept at night. Allow your...
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