Cognitive Behavior Therapy for Sleep: The Best Treatment
As the article states, Cognitive Behavior Therapy (CBT) is the most effective treatment for sleep. It is considered to be the gold standard for treatment of sleep issues. Sleep medication is addictive and not effective in the long term. One of the major reasons for not being able to fall asleep is an overactive brain consumed by racing thoughts. With CBT treatment, racing and perseverating thoughts can be minimized by focusing on pleasant thoughts. I suggest writing a brief list of the things that are causing anxiety before bedtime and being fully conscious of them, and then placing the list in a drawer with the idea that none of the things on the list can be addressed now and will have to wait until tomorrow. Compartmentalizing our thoughts can be very helpful in reducing anxiety. Remind yourself that it is time to rest (not necessarily sleep because trying to "force" yourself to sleep is counterproductive).
Here are some helpful hints for improved sleep:
Do not use any electronic device for at least an hour before bedtime (that includes television).
Limit or eliminate alcohol intake. Alcohol may help with falling asleep faster, but prevents deep sleep which is restorative.
Never get to the point where you associate your bed with a lack of sleep. Your brain can be trained to think of your bed as the place where you ruminate and don't sleep. If you cannot fall asleep within 15-20 minutes, get out of bed, go to another room, and read the most boring book you can find.
Do not eat a heavy dinner within 3 hours of going to bed. Avoid spicy foods. Indigestion will cause disturbed sleep.
Set the thermostat at 66 degrees. Make sure the room is dark. Use a heavy blanket.
If you sleep with a partner who snores and prevents you from sleeping, I suggest going to another room.
Think of bed as having 2 primary purposes: sex and sleep-in that order.
I have successfully used CBT for years in treating sleep issues. These techniques work for me, and I am convinced they can work for you as well. We all know the difference between having had a good night's sleep and a fitful night of sleep (or no sleep at all). The difference is night and day.
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