Can Cognitive Behavioral Therapy Help Battle Insomnia?
Around 60 million Americans are affected by insomnia every year, a conundrum that can cause many more effects than merely a feeling of drowsiness. Chronic sleep deprivation plays a significant role in tragic air and road accidents, disrupts the ability to focus, and affects mood. It also stops the body from strengthening the immune system, increases the risk of respiratory diseases, contributes to obesity, and is linked to heart disease, stroke, and Type 2 diabetes. Around 4% of adults are treated with prescription medication to get a good night’s sleep. As noted by the Substance Abuse and Mental Health Services Administration, however, there has been a dramatic rise in emergency room visits related to prescription medication. The good news is that there is an effective alternative to sleeping pills like Ambien; one that has no side-effects and that can make a big difference quickly: Cognitive Behavioral Therapy (CBT), which is considered a ‘gold standard’ treatment for everything from stress to substance abuse.
Studies on CBT and insomnia
A study by Matthew D Mitchell et al looked into the effectiveness of CBT vs sleeping pills. The results showed that CBT has superior effectiveness to benzodiazepine and non-benzodiazepine drugs in the long term. The researchers recommended that primary care providers should consider CBT as a first-line treatment option for insomnia. Another interesting study by Nishith P et al on six females with Posttraumatic Stress Disorder (PTSD) found that Cognitive Behavioral Therapy brought about improved sleep quality (including during the REM ‘deep sleep’ phase), fewer sleep disturbances, and less daytime dysfunction. The findings are vital because REM sleep stimulates the brain regions used in learning. In this phase of sleep, the body releases Human Growth Hormone (HGH), a powerful substance that plays a key role in cellular repair – thus promoting the elimination of toxins, tissue repair and regrowth, bone and muscle formation, and immune system strengthening.
How can CBT help?
In CBT, a trained counselor or therapist helps patients understand the inexorable link between thoughts, feelings, and behavior. It is fascinating for many patients to discover that sometimes, by changing one behavior, the way they perceive a person or situation can change for the better. When it comes to sleep in particular, the therapist may recommend different techniques, including improving the sleep environment (by ensuring the bedroom is comfortable and free of televisions and other devices and gadgets). They may also suggest meditation or guided imagery exercises, progressive muscle relaxation, sleep restriction (lying in bed only at bedtime), stimulus control therapy (which encourages individuals to leave the bed if they aren’t asleep within 20 minutes), and the adoption of healthy habits (such as avoiding caffeine in the afternoon, and exercising regularly).
When people have a problem as seemingly insurmountable as insomnia, the tendency can be to reach for a ‘quick fix’. Sadly, medication can be prescribed without consideration for natural therapies, which include CBT, found in many studies to be effective at battling insomnia. If you are finding it difficult to sleep, consider CBT as a way to learn valuable techniques (including relaxation and good sleep hygiene) that will serve you well for many years to come. Sometimes, making just a few changes can have a big difference in terms of quality of life.
Studies on CBT and insomnia
A study by Matthew D Mitchell et al looked into the effectiveness of CBT vs sleeping pills. The results showed that CBT has superior effectiveness to benzodiazepine and non-benzodiazepine drugs in the long term. The researchers recommended that primary care providers should consider CBT as a first-line treatment option for insomnia. Another interesting study by Nishith P et al on six females with Posttraumatic Stress Disorder (PTSD) found that Cognitive Behavioral Therapy brought about improved sleep quality (including during the REM ‘deep sleep’ phase), fewer sleep disturbances, and less daytime dysfunction. The findings are vital because REM sleep stimulates the brain regions used in learning. In this phase of sleep, the body releases Human Growth Hormone (HGH), a powerful substance that plays a key role in cellular repair – thus promoting the elimination of toxins, tissue repair and regrowth, bone and muscle formation, and immune system strengthening.
How can CBT help?
In CBT, a trained counselor or therapist helps patients understand the inexorable link between thoughts, feelings, and behavior. It is fascinating for many patients to discover that sometimes, by changing one behavior, the way they perceive a person or situation can change for the better. When it comes to sleep in particular, the therapist may recommend different techniques, including improving the sleep environment (by ensuring the bedroom is comfortable and free of televisions and other devices and gadgets). They may also suggest meditation or guided imagery exercises, progressive muscle relaxation, sleep restriction (lying in bed only at bedtime), stimulus control therapy (which encourages individuals to leave the bed if they aren’t asleep within 20 minutes), and the adoption of healthy habits (such as avoiding caffeine in the afternoon, and exercising regularly).
When people have a problem as seemingly insurmountable as insomnia, the tendency can be to reach for a ‘quick fix’. Sadly, medication can be prescribed without consideration for natural therapies, which include CBT, found in many studies to be effective at battling insomnia. If you are finding it difficult to sleep, consider CBT as a way to learn valuable techniques (including relaxation and good sleep hygiene) that will serve you well for many years to come. Sometimes, making just a few changes can have a big difference in terms of quality of life.
