Many Americans are dealing with a sleeping condition called insomnia.
About 33% to 50% of adults reported having regular difficulty falling asleep or staying asleep.Some have turned to sleeping pills in alleviating their symptoms.
But cognitive behavioral therapy (CBT) has been proven to help manage the condition.
Here are the five best cognitive behavioral therapy techniques therapists typically used amongst their insomnia clients.
Mindfulness practice is one of the most important techniques in helping someone manage insomnia. Some examples of this are deep breathing techniques and meditation. Slow, deep breathing helps quiet the nervous system and mindfulness practices help patients learn how to observe their thoughts rationally. Engaging in mindfulness activities helps quiet the mind, calm emotional reactivity, and help fall asleep more easily. A therapist could guide you in how to perform deep breathing or meditation exercises and teach you how to perform this easily at home.
In addition to practicing deep breathing exercises, progressive muscle relaxation is also essential. Just like mindfulness practices, muscle relaxation also helps to relax the nervous system and help someone fall asleep better. Progressive muscle relaxation involves tensing and relaxing muscle groups from head to toe throughout the whole body. This type of exercise can be practiced lying down, seated, or standing. As you engage in muscle relaxation, take a moment to relieve tension and relax your shoulders, hands, neck, etc.
Even research shows that progressive muscle relaxation could help in relieving depression, stress, and anxiety among nursing students. These three conditions are associated with insomnia. A 2018 trial study found in the International Journal of Health Sciences and Research shows that 218 nursing students who were experiencing mild to extremely severe emotional distress practiced progressive muscle relaxation for five weeks. Initially, they practiced muscle relaxation every day for ten days and then at least three times per week for the rest of the study. Research shows that progressive muscle relaxation was found to effectively decrease stress, anxiety, and depression.
This next CBT technique is effective in alleviating symptoms of depression, anxiety, and ADHD, among others. It has been found to do the same for insomnia. Therapists like to utilize this technique in guiding clients to identify and dispute dysfunctional thoughts and attitudes about getting some sleep. One of the symptoms of insomnia is having too much stress on your mind. Cognitive restructuring help in alleviating or controlling those thoughts and worries.
Some good examples of negative thoughts that an insomniac will have include, "I dread going to sleep!" or "I hate sleep!" The therapist uses cognitive reframing to help the client change these negative thoughts into more constructive ones. By engaging in this exercise, the client will learn how to view the idea of sleeping positively. Instead, they will say things such as "Even if it takes a little while for me to go to sleep, I should be okay tomorrow." By identifying, challenging these thoughts, and replacing them with a more rational view of sleeping, the client's sleeping problems will start to show signs of improvement.
In this next CBT technique, therapists are encouraged to help clients develop better sleep habits and improve the environment they sleep in. A poor sleeping environment, eating too heavily in the evening, and having devices such as smartphones on at night are one of the causes of insomnia. So it's important to improve the environment you're in and your sleeping habits. Your therapist could teach you how to incorporate better habits that promote healthy sleeping. Some practical tips for alleviating your insomnia symptoms include:
This next technique looks to improve the time you spend in bed. People who develop insomnia tend to spend more time in bed stressed about sleep. Stimulus control is a set of instructions designed to strengthen your association with the bed and bedroom sleeping. CBT treatment instructs the insomniac to use her bed for sleeping. The therapist might advise the client to go to sleep in another room if you find yourself struggling to go asleep within 10 minutes.
Another important thing about stimulus control is that it teaches the client to allow other activities outside of sleeping to be somewhere else. You should let watching TV, playing on your phone, eating, and drinking take place in a different room. It also teaches that you must avoid excessive napping during the day. Go to bed only when sleepy. If unable to sleep, get out of bed and return to bed only when you're sleepy.
If you're dealing with insomnia, CBT treatment could be what you need to reduce your symptoms and improve your sleep. Consider this list in finding a specialist near you. You can also look into larger hospitals or academic centers associated with major universities and see if they offer one-on-one or group therapy classes near you. There are also online CBT programs to consider and some books to research insomnia and sleep management. You can also ask for a referral to a local board-certified sleep doctor for additional resources in your area.
Dealing with insomnia is quite a challenge for many people. But if you consider CBT treatment from a certified therapist, you'll be able to see improvement in your insomnia symptoms. Be sure to practice these techniques at home. Take each day at a time in getting adequate amounts of sleep.
Cognitive-Behavioral Therapy for Insomnia: An Effective and Underutilized Treatment for Insomnia-https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6796223/.
Insomnia- Symptoms &Causes-https://www.mayoclinic.org/diseases-conditions/insomnia/symptoms-causes/syc-20355167.
Verification of Diplomates of the American Board of Sleep Medicine-https://my.absm.org/listing.aspx.
I am a Licensed Professional Counselor, and owner of Overcomers Counseling. I'm dedicated to helping individuals find strength and healing through life’s challenges. With a deep understanding of mental health and years of professional experience, I specialize in fostering hope and resilience while equipping her clients with tools to thrive. Passionate about empowering others, she creates a safe, supportive space where everyone feels seen, valued, and capable of overcoming obstacles on their path to well-being.
Healthy techniques can help you feel more in control of your emotions and present situation, which can help because stress and anxiety are often caused by a person feeling like they have no control over their feelings, situation, or outcomes.
Mental health life coaching focuses on developing healthy habits and coping strategies to address mental health concerns.
Unlike therapy or counseling, mental health life coaching does not diagnose or treat mental health disorders but rather helps individuals address specific challenges or goals.
The length of a life coaching engagement varies depending on the needs and goals of the client.
Some clients may only need a few sessions to achieve their desired outcome, while others may benefit from longer-term, ongoing coaching.
During mental health life coaching sessions, a trained professional will work with you to identify your goals, challenge negative thought patterns, and address self-sabotaging behaviors. You can expect to receive support and guidance in improving your mental health and creating a fulfilling life.
Career counseling focuses on assessing an individual's skills, interests, and personality to help them make informed career decisions.
Life coaching, on the other hand, focuses on helping individuals achieve their career goals and aspirations through goal setting, action planning, and ongoing support.
Emotion-focused coping involves managing the emotional response to a stressful situation, rather than directly addressing the problem itself. Examples include seeking social support, practicing relaxation techniques, or engaging in activities that bring joy and relaxation.
