Insomnia is a widespread problem and affects around 25% of the population. Many people have transient insomnia and experience a few sleepless nights occasionally. Chronic insomnia is characterized by insomnia that lasts more than a few weeks and is a major problem for many people. Many of them will resort to drugs, but this is a very short-term solution and can lead to dependency and side effects. One natural insomnia treatment called Cognitive Behavior Therapy (CBT) does not rely on drugs but involves the modification of the sufferer’s thought patterns and lifestyle.
Recent research studies on sleep patterns have shown that attitudes in the way you think about sleeping, as well as some behaviors, are often a cause of chronic insomnia. By modifying these mental attitudes and behavior, it is possible to find a drug-free, long-term remedy for your insomnia.
CBT has been shown to be effective for those with chronic or severe insomnia and is a good alternative to drugs. CBT helps to improve the length and quality of sleep over the long term. Even those who have been taking drugs to help them sleep for a very long time can be helped using CBT. People who have physical problems that keep them awake, such as restless legs syndrome, can also improve their ability to sleep. There is no evidence that CBT has any unfavorable effects and the results seem to last a very long time. Most people are still sleeping better a year after using CBT.
CBT is used to change behavior and mental attitudes that are interfering with your ability to fall asleep or to stay asleep. There are many false beliefs that may be interfering with your ability to sleep and that are causing the anxiety that is keeping you awake. For instance, if you believe that you must get eight hours sleep and you are only getting six hours sleep this can cause you anxiety even though six hours sleep may be adequate or you. Other thoughts may include the belief that if you don’t go to sleep early enough you won’t be able to get up on time the next morning. Another could be that if you do wake up during the night, you won’t be able get back to sleep again. CBT aims to replace negative thoughts with more positive thoughts.
CBT aims to retrain your brain and body in a better sleep pattern. You have become accustomed to not sleeping properly and you need to retrain your body to sleep and wake at more appropriate times. You also need to change any habit that may be preventing you from sleeping, such as consuming food and drink that contains stimulants, such as caffeine, late at night.
To retrain your body, you need to find out your minimum sleep time by keeping a sleep diary for a week to find the average number of hours you actually sleep every night. You will then subtract this time from the time you normally wake in the morning and only allow yourself to sleep at this time.
If you normally wake at 7 AM and your minimum sleep time is four hours, stay awake until 3 AM. During the day; however, tired you are, you need to stay awake and not take naps. If you start to feel drowsy, take some vigorous exercise to keep yourself awake. After a few nights of going to sleep at this time, you will add 15 minutes to your minimum sleep time so that you allow yourself to sleep 15 minutes earlier. Continue to add 15 minutes to your sleep time every night. If you again find that, you can’t go back to the minimum sleep time where you could sleep properly and slowly work back up to longer a longer sleeping time.
By using a combination of CBT, relaxation techniques, and other natural insomnia cures, you can find long-term relief from even the most chronic and long-lasting insomnia.
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