SRT (Sleep Restriction Therapy) – Get out of bed if you’re not asleep! The concept of sleep restrictions is to restrict the time in bed to sleep only. Go to bed when tired, get out of bed if you cannot sleep. Sometimes when someone cannot sleep, they go to bed earlier and try… Read more »
CBT (Cognitive Behavioral Therapy) for insomnia is used to address the thoughts and beliefs that contribute to the problem initiating or maintaining sleep. Common beliefs about sleep that do not help... Read More
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Sleep Hygiene
Sleep hygiene involves promoting good sleep habits. One problem with sleep hygiene that I find is that I find it ineffective to give a patient a list of do’s and don’ts without explaining the biological and/or behavioral effect. That is why in The Sleep Diet I have the chapter “Sleep Hygiene is Crap”. Sleep Hygiene… Read more »
Relaxation Therapy
Relaxation Therapy involves various methods or techniques for the alleviation of insomnia that help to relax the mind and the body and which can facilitate sleep onset. Some have defined relaxation therapy as quiescent self inquiry. An individual is not moving, attention is focused inwardly, and the individual is in control of ones thoughts and… Read more »
Mindfulness and Sleep
Mindfulness and Sleep Five Benefits of Mindfulness Formal meditation practices (body scan, yoga, sitting meditation) have been shown to… 5. Lower levels of anxiety, depression, anger, and worry. 4. Reduce ruminative thinking (slow down racing thoughts). 3. Increase feelings of joyfulness, gratitude, and satisfaction with life. 2. Improve sense of sense of well… Read more »
Cognitive Approach To Insomnia
Cognitive Approach To Insomnia There are two well explained ways of examining beliefs/behaviors. One way is directly questions the logic of your beliefs. Another method to is for the therapist to discuss experiences and give oneself an opportunity to collect their own thoughts on these beliefs, helping them come to realization that some beliefs/behaviors… Read more »
