Can't Sleep? Try Cognitive Behavioral Therapy Before Taking Sedatives

The therapy involves several techniques, including sleep restriction, stimulus control, relaxation training, and cognitive therapy- Dr. Sourav Sarkar.
Living with insomnia can be a challenge.
Living with insomnia can be a challenge. Unsplash

In a recent interview with Dr. Sourav Sarkar, Medbound Times got to know about Cognitive behavioral therapy for people who can't sleep properly at night.

Dr. Sourav Sarkar is a certified Sleep Specialist, practicing in Uttar Pradesh, India.

Cognitive behavioral therapy for Insomnia (CBT-I) is a form of therapy that aims to change the unhealthy and negative thought patterns and behaviors that can cause sleep problems. It is a brief, focused, and structured therapy that typically consists of 6-12 sessions.

CBT-I is based on the principles of cognitive-behavioral therapy (CBT) and focuses on teaching individuals how to manage their thinking patterns and behaviors that contribute to insomnia. The therapy involves several techniques, including sleep restriction, stimulus control, relaxation training, and cognitive therapy.

Sleep restriction involves limiting the time spent in bed to the amount of time spent sleeping. This helps to re-establish a healthy sleep pattern by reducing the amount of time spent awake in bed and increasing the quality of sleep. Stimulus control involves creating a positive association between the bed and sleep. This involves avoiding activities that associate the bed with activities other than sleep.

Relaxation training teaches individuals how to reduce the physiological response to stress by relaxing the body and mind. Cognitive therapy focuses on changing negative and irrational beliefs and expectations about sleep that can lead to insomnia.

CBT-I has been found to be highly effective in managing sleep disorders, and it is recommended as a first-line treatment for insomnia. According to Dr. Sourav Sarkar, studies have shown that it can significantly improve the quality and quantity of sleep and reduce the use of sleep medication.

CBT-I is considered one of the most effective non-medication treatments for insomnia and other sleep disorders.
Dr. Sourav Sarkar, Sleep Specialist
CBT-I focuses on changing negative thought patterns and behaviors associated with sleep while promoting healthy sleep habits- Dr.Sourav Sarkar
CBT-I focuses on changing negative thought patterns and behaviors associated with sleep while promoting healthy sleep habits- Dr.Sourav Sarkarunsplash

Here are some key components of CBT-I:

  1. Sleep Education: Understanding the factors that influence sleep, normal sleep patterns, and the impact of lifestyle choices and behaviors on sleep.

  2. Sleep Restriction: Adjusting the time spent in bed to match the actual sleep duration, increasing sleep efficiency, and reducing time spent awake in bed.

  3. Stimulus Control: Establishing a strong association between the bed and sleep by eliminating activities in bed that are not related to sleep or intimacy and creating a sleep-conducive environment.

  4. Sleep Hygiene: Adopting healthy sleep habits such as maintaining a regular sleep schedule, creating a comfortable sleep environment, and avoiding stimulants close to bedtime.

  5. Relaxation Techniques: Learning relaxation techniques, such as deep breathing, progressive muscle relaxation, and mindfulness, to reduce anxiety and promote relaxation before bedtime.

  6. Cognitive Restructuring: Identifying and challenging negative thoughts and beliefs about sleep that contribute to anxiety and insomnia, and replacing them with more positive and realistic thoughts.

  7. Paradoxical Intention: Shifting the focus from trying to force sleep to accepting and reducing the anxiety associated with not sleeping, which can help break the cycle of performance anxiety and sleeplessness.

CBT-I is typically delivered by a qualified healthcare professional like Dr.Sourav Sarkar, such as a psychologist or sleep specialist, who can tailor the treatment to the individual's specific needs. It often involves several weekly sessions over a period of several weeks. Additionally, individuals may be given sleep diaries or trackers to monitor their sleep patterns and progress throughout the treatment.

It's worth noting that CBT-I can be effective for various sleep disorders, including insomnia, circadian rhythm disorders, and sleep disturbance related to other mental health conditions. If you are experiencing sleep difficulties, it is recommended to consult with a sleep specialist who can assess your specific situation and provide appropriate guidance and tt is considered one of the most effective non-medication treatments for insomnia and other sleep disorders.t is considered one of the most effective non-medication treatments for insomnia and other sleep disorders.reatment options.

Living with insomnia can be a challenge.
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