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 Wilmington 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 Wilmington 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?
The average koala bear sleeps for 22 hours per day. Human babies’ typical sleeping time is 16 hours, or 2/3rds of the day, giving true meaning to the phrase, “sleeping like a baby.” But what about you? Three hours? Five? Maybe you sleep for seven hours but wake up feeling unrested. If you are having sleep difficulties, you are not alone. Over 50% of adults report past or current sleep difficulties. Common problems include sleeping too much, trouble falling asleep, and waking up in the night.
What Is a Good Night’s Sleep?
Many of us think we’re getting adequate sleep but really aren’t. The amount of sleep you need to be at your best is as an individual as the amount of food you need. It isn’t simply how many hours of sleep time you’re logging in that matters, but how good you feel and how well you’re able to perform each day.
Individual sleep needs vary considerably from person-to-person and also depend on a number of external factors such as motivation and mood. Some people need 6 hours or less, but others require up to 9 hours to feel wide awake and to function at their peak level. However, quality of sleep — which includes keeping regular sleep schedules, proper exercise, and nutrition — is as important as quantity.
How Can Sleep Habits Improve Your Sleep?
One of the best ways to improve your sleep is to replace a poor sleep routine with an environment and schedule that promotes sleep. Sleep expert Dr. Richard Bootzin developed a technique known as stimulus control to help people with insomnia, which involves several sleep habit instructions. The main goals of the stimulus control technique are to fall asleep quickly and to stay asleep.
These goals are achieved by:
- Developing a consistent sleep schedule.
- Strengthening your mind’s connection of the bed and the bedroom as a place for sleep
- Weakening the mind’s link of the bed/ bedroom as a cue for stimulating activities that might interfere with sleep (like studying, watching TV, eating, etc.).
Sleep Hygiene
In addition to implementing Dr. Bootzin’s sleep habits, practicing proper sleep hygiene may also help to improve your sleep. The Center for Disease Control and Prevention recommends the following:
- Be consistent. Go to bed at the same time each night and get up at the same time each morning, including on the weekends
- Make sure your bedroom is quiet, dark, relaxing, and at a comfortable temperature
- Remove electronic devices, such as TVs, computers, and smartphones, from the bedroom
- Avoid large meals, caffeine, and alcohol before bedtime
- Get some exercise. Being physically active during the day can help you fall asleep more easily at night
If sleep still eludes you, if your mind is on a never-ending chase from one thought to the next, or if nightmares prevent you from enjoying a restful night sleep, contact our sleep therapists at Thriveworks in Wilmington today. Stop counting sheep; let us help you find the restful night sleep you deserve! (910) 247-4818
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