![]() ![]() Harris agrees on the value of CBT-I, noting that mental health professionals recommend it as the first-line treatment for insomnia. The goals are to establish a regular sleep cycle and reduce anxiety about sleep.” “It changes unhelpful ways of thinking about sleep and counterproductive sleep-related behaviors. “CBT-I is effective, as it targets the psychological and behavioral factors that perpetuate insomnia,” said Feldman. However, unlike medications, it has no side effects and is completely safe. CBT-I produces effects that are comparable to medications. ![]() This type of psychotherapy teaches people to support the body’s natural sleep mechanism. Research from 2019 notes that CBT-I is a highly effective treatment that results in long-term improvements. “Behaviorally, the things we do to try and compensate for poor sleep, such as napping or sleeping in on the weekends, can affect the physiological sleep regulation system. “These thoughts and sleep efforts activate our fight or flight system, interfering with or preventing another night’s sleep.” “Bedtimes feel high stakes, and a person might do things to ‘try’ and make themselves fall asleep,” said Feldman. The result of such thinking increases pressure to sleep well, which can lead to unhelpful behaviors. They may also worry about the consequences of getting another bad sleep that night.” Throughout the day, people with insomnia tend to focus on the negative consequences of having had poor sleep the night before. “As a result, the idea of sleep becomes anxiety-provoking. “Insomnia is, of course, extremely unpleasant, and when it happens, we want it to go away.” “Once something triggers insomnia, certain psychological and behavioral factors can keep it going, such as the way we think about sleep,” continued Feldman. In terms of the psychological, individuals who are prone to worry or rumination may be more vulnerable to developing insomnia.”Īccording to Feldman, insomnia can result when someone with these risk factors experiences a stressful event or a sudden change in their sleep schedule. “In terms of the biological, certain people have a sleep regulation system that disruptions can easily throw off track. ![]() “The risk factors for insomnia are both biological and psychological,” said Feldman. She explained that some risk factors serve as triggers, while others keep it going once it develops. Jenna Feldman, PsyD., a psychologist who specializes in anxiety, described the role of risk factors in insomnia. ![]()
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