2023-09-24 14:26:00
About one in four adults in the United States develop symptoms of insomnia each year. In most cases, these are temporary and originate from things like stress or illness, but it is estimated that one in 10 adults has chronic insomniawhich is defined as difficulty falling asleep or staying asleep at least three times a week for three months or more.
Sleep deprivation not only causes physical health problems, but it can also affect your mind. For example, a recent survey by the National Sleep Foundation found that There is a relationship between poor sleep health and symptoms of depression. Additionally, studies show that lack of sleep can cause healthy people to experience distress and anxiety. Fortunately, there is a well-studied and proven treatment for insomnia that almost always works in eight sessions or less: cognitive behavioral therapy for insomnia (CBT-I).
If it is not possible to find a CBT-I specialist, It is easy to access instructions for CBT-I on the Internet. But it’s almost never the first thing people try, said Aric Prather, a sleep researcher at the University of California, San Francisco, who cares for patients with insomnia.
Rather, People almost always turn to medications. According to a 2020 survey from the Centers for Disease Control and Prevention, more than 8 percent of adults reported taking sleep medications every or most days to fall asleep or stay asleep.
Some studies have revealed that CBT-I is as effective as using sleeping pills in the short term, and more effective in the long term. Data from clinical trials indicate that up to 80 percent of people who try CBT-I see improvement in their sleep, and most patients find relief within four to eight sessions, even when they have suffered from insomnia for decades. said Philip Gehrman, director of the Sleep, Neurobiology and Psychopathology Laboratory at the University of Pennsylvania.
Sleeping pills can carry some risks, especially for older adults, who may have some problems such as falls, memory problems or confusion as a result of using the medication. On the other hand, CBT-I is considered safe for adults of any age; It can even be adapted for use on children.
Many people mistakenly assume that CBT-I focuses entirely on sleep hygiene — the right routines and environment for good sleep, said Shelby Harris, a psychologist in private practice in the area of sleep. New York City and specializes in CBT-I.
It is true that CBT-I uses a series of treatments to counteract behaviors that inhibit sleep, such as napping during the day or using digital devices before going to sleep, and replaces them with more effective ones, such as Always wake up at the same time. But it also addresses anxiety and negative beliefs regarding sleep..
Much of the time, insomnia can cause the feeling that sleep has become “unpredictable and discontinuous”Prather noted. “People with chronic insomnia think every day: ‘How am I going to sleep tonight?’”
CBT-I teaches patients different ways to relaxsuch as deep breathing and mindfulness meditation, and helps them formulate realistic expectations regarding their sleep habits.
It is especially important for people who suffer from insomnia learn to see your bed as a place to have a restful sleep and don’t associate it with going around. Patients undergoing this treatment are asked, if they do not fall asleep following 20 or 30 minutes, to get out of bed and do some quiet activity in dim light that does not involve electronic devices. Additionally, they are told to be in bed only when they are drowsy or sleeping.
“CBT-I makes sleep more consolidated and it takes less time for the patient to fall asleep, which is a great gain for many people,” explained Harris.
Specialists advise that, if you have problems sleeping, you should first consult your family doctor. to rule out any physical problems (such as thyroid imbalance, chronic pain, or sleep apnea) or psychological (such as depression), which may require different treatment.
In the United States, you can look for a specialist who is a member of the Society of Behavioral Sleep Medicine or use Penn International’s Directory of CBT-I Practitioners. Perhaps your family doctor can give you some recommendations. If you use a general online directory of therapists, such as Psychology Today, be wary of those who claim to offer insomnia treatments but do not have specific training in CBT-I, Harris cautioned.
Because there are fewer than 700 professionals trained in behavioral sleep medicine in the United States, it may be difficult to find someone who specializes in CBT-I (especially someone who works with health insurance). Additionally, a 2016 study revealed that these specialists are unevenly distributed: 58 percent of them work in 12 states. The clinic where Prather works, for example, has a waiting list of hundreds of people.
A review of clinical trials found that self-directed online CBT-I programs were as effective as in-person CBT-I counseling. If you are self-motivated, There are several low-cost or free resources that can teach you the fundamentals..
One option is the five-week program Conquering Insomniawhich ranges in price from $50 for a PDF guide to $70 for a version that includes audio relaxation techniques and feedback on your sleep diary from Gregg Jacobs, the insomnia and sleep expert who developed the program.
You can also take a look at Insomnia Coach, a free app created by the US Department of Veterans Affairs that anyone can use. Offers a guided weekly training plan to help you monitor and improve sleep; sleep tips; an interactive sleep diary; and personal comments.
Sleepio is another reputable app, according to Harris. There are also free online resources from the American Academy of Sleep Medicine and educational booklets from the National Institutes of Health, including a sample sleep diary and a guide to healthy sleep.
And for those who prefer to avoid technology completely, more than one expert recommends the workbook Quiet Your Mind and Get to Sleepby Colleen E. Carney and Rachel Manber.
By Christina Caron He is a journalist for the Well section. She covers mental health and the intersection between culture and healthcare. Previously, she was a parenting, general assignment reporter and copy editor at the New York Times.
Conocé The Trust Project
1695575361
#sleep #alternative #medication
