What is insomnia therapy?
Insomnia therapy is a tailored form of treatment that addresses chronic sleep disturbances, which can include problems with falling asleep, staying asleep, or experiencing restorative sleep. The goal of Insomnia therapy is to enhance sleep quality, establish healthy sleep routines, and, in turn, improve an individual’s overall well-being by mitigating and reducing the adverse effects of persistent sleep deprivation.
How does insomnia therapy work?
Insomnia therapy combines therapeutic approaches, with a central focus on cognitive behavioral therapy for insomnia (CBT-I) to modify sleep-disrupting thoughts and behaviors, integrating techniques like stimulus control, sleep restriction, and relaxation training. Thriveworks Franklin therapists will also emphasize sleep hygiene education and may include mindfulness and relaxation exercises to improve sleep quality, equipping individuals with effective strategies to enhance their sleep and overall well-being.
Symptoms of insomnia
Common symptoms of insomnia include:
- Having a hard time falling asleep
- Waking up in the middle of the night
- Waking up earlier than desired
- Bedtime anxiety about sleeplessness
- Grogginess during the day due to lack of sleep
Should I go to therapy for insomnia?
Symptoms of insomnia often look different for everyone; however, there are some warning signs that can signal the need for insomnia therapy. These include feeling anxious about bedtime, bedtimes getting later and later, energy peaking at night rather than during the day, and drastic caffeine consumption in order to stay awake.
What is the best therapy for insomnia?
Cognitive behavioral therapy for insomnia (CBT-I) is one of the most effective forms of therapy for treating insomnia, working to modify sleep-disrupting thoughts and behaviors through strategies like sleep hygiene and sleep restriction.
Is insomnia therapy conducted in person or online?
Insomnia therapy at Thriveworks Franklin is conducted both in person and online by video. We encourage you to choose the option that works best for you.
How long should you go to therapy for insomnia?
The duration of insomnia therapy can vary based on the individual’s needs and progress in treatment. Typically, it involves a short series of sessions over a few weeks to a couple of months, with the number and length of sessions decided in consultation with the therapist. Some experience better sleep within this time, while others choose longer therapy to address complex sleep issues or maintain good sleep habits.
How long does CBT take to work for insomnia?
Many people start to see improvements in their sleep patterns after about two to three weeks of CBT-I. However, the duration and effectiveness will differ for everyone, so don’t worry if it takes a bit longer to have a strong effect.
Need more help deciding?
Counseling for Sleep Disorders in Franklin, MA—Counselors and Therapists at Thriveworks Franklin
Sleep disorders can become very problematic. It can be a symptom of depression or anxiety. It can also simply be a result of someone having a too-busy schedule and too much to think about. However, if the lack of sleep continues for a period of time, it could lead to serious emotional and/or thought disorders. Lack of sleep can contribute to an inability to focus leading to an increase of accidents, a significant decrease in problem solving skills and judgment, and impaired of short-term memory.
If you are struggling with sleep disorders or other sleep problems, reach out to Thriveworks Franklin for help. We can get you scheduled with a sleep disorder counselor right away. We’re here to help.
How Can a Therapist Help?
The best approach is for a medical professional, who can prescribe medication, to work in conjunction with a therapist. A therapist can help develop routines before and while going to bed that will increase the probability of sleep. Such a routine may include:
- Training your body by going to sleep and waking up at the same time each day
- Limiting naps to 15 to 20 minutes early in the afternoon
- Exercising during the day and trying to get as much exposure to sunlight as you can
- Avoiding bright lights 1 to 2 hours before going to bed and when it’s time to sleep
- Making sure the room is dark
- Limiting caffeine, nicotine and alcohol for several hours before going to sleep;
- Avoiding activity in bed that can stimulate the brain such as watching TV, using your computer, or checking social media;
- Practice relaxation exercises before going to bed such as deep breathing; progressive muscle relaxation and imagery of peaceful places and situations.
Self-Care Tips for Better Sleep
If you do wake up in the middle of the night, as many do, there are some tips to try:
- Do not focus on not sleeping. Though this is hard to do, it can be accomplished by focusing on something else. Focus on how your body feels, particularly when deep breathing or thinking about a relaxing scene.
- Focus on relaxation rather than trying to sleep. Again, deep breathing; progressive muscle relaxation and imagery of peaceful places and situations, will get someone back to sleep much quicker than wondering why sleep is escaping them.
- Try a low-key, peaceful activity.If someone does not return to sleep within 15 minutes of waking, it may be better to get out of bed and try a relaxing activity. This type of activity may include stretching exercises or taking deep breaths while standing up. But be sure to keep the lights dim and avoid cell or computer screens as they trigger you to wake more.
- Write you worries away. If light activity does not prompt sleepiness, and if worrying is keeping you awake, write what is bothering you on a piece of paper. Put the paper away and make a self-pledge not to think about that until morning. Then resume the low-key activity.
Schedule an Appointment at Thriveworks Franklin
These are only a sample of techniques that may help. Seeking a professional counselor can help you select a routine that works best for you. The professionals at Thriveworks Franklin have years of training and experience in the treatment of mood disorders, such as depression and anxiety. They can help you develop a plan to address sleep disorders that would be tailor-made for each individual person. If you are suffering from insomnia, set up an appointment with a mental health professional at Thriveworks Franklin by calling (617) 360-7210.
