According to a recent survey by the US National Sleep Foundation, it was revealed that there is a relationship between poor sleep health and symptoms of depression. The study shows that sleep deprivation not only causes physical health problems, but can also affect the mind. In some cases, it has been shown that lack of sleep can cause healthy people to experience distress and anxiety.
However, specialists are recommending the Cognitive Behavioral Therapy for Insomnia (CBT-I) to combat lack of sleep. This insomnia treatment, which almost always works in eight sessions or less, has been tested and studied with very satisfactory results.
“Some studies have found that CBT-I is as effective as using sleeping pills in the short term, and more effective in the long term. Data from clinical trials indicate that up to 80 percent of people who try CBT-I see improvement in their sleep, and most patients find relief within four to eight sessions, even when they have suffered from insomnia for decades. , he pointed Philip Gehrmandirector of the Sleep, Neurobiology and Psychopathology laboratory of the University of Pennsylvania to the portal of The New York Times.
“Many people mistakenly assume that CBT-I focuses entirely on sleep hygiene—the right routines and environment for good sleep,” he said. Shelby Harris, psychologist specialized in CBT-I and added: “It is true that in CBT-I a series of treatments are used to counteract behaviors that inhibit sleep, such as naps during the day or the use of digital devices before going to bed. sleep, and replaces them with more effective ones, such as always waking up at the same time. But it also addresses anxiety and negative beliefs about sleep.”
CBT-I treatment teaches patients various ways to relax, with deep breathing and mindfulness meditation, and helps them formulate realistic expectations about their sleep habits. It is especially important for people who suffer from insomnia to learn to see their bed as a place to get restful sleep and not associate it with tossing and turning. “CBT-I makes sleep more consolidated and takes less time for the patient to fall asleep, which is a big win for many people,” Harris explained.
A review of clinical trials found that online, self-directed CBT-I programs are as effective as in-person CBT-I counseling. In the United States, there is Insomnia Coach, a free application for all users created by the US Department of Veterans Affairs that anyone can use. In English, the program offers a guided weekly training plan to help you control and improve sleep; sleep tips; an interactive sleep diary; and personal comments.
Image gallery
