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Not sleeping wellcan leave you tired, irritable, and unable to concentrate.
Sleep therapy is a form of therapy designed to improve the quality of your sleep.
It can help with sleep disorders likeinsomnia, and may also help with other mental and physical health conditions.
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saysSabrina Romanoff, PsyD, a professor and clinical psychologist in New York City.
CBT-I is the gold standard of evidence-based treatment for sleep problems, says Romanoff.
CBT-I aims to incorporate effectual sleep habits and behaviors, and in turn minimize ineffective behaviors, says Romanoff.
Techniques
A therapist who specializes in CBT-I may use different techniques to help improve your sleep.
Romanoff outlines some of the techniques sleep therapists may use below.
Sleep Hygiene
Improving yoursleep hygieneinvolves building healthy sleep-related habits and routines.
For instance, keeping your room quiet, dark, and cool and hiding any clocks may help.
Stimulus Control
Stimulus control involves removing cues that condition your mind to resist sleep.
Stimulus control encourages you to commit to a consistent bedtime and use your bed only for sleep.
This works as a sort of reverse psychology because youre not worrying about not being able to sleep.
Letting go of your resistance and anxiety can often make it easier to sleep.
Things to Consider
CBT-I requires consistent software and practice," explains Romanoff.
However, with consistency and commitment to the work, you are likely to notice enduring outcomes."
Its important to commit to the process and be patient.
Expecting immediate results can cause you to get frustrated and give up.
Many online therapy directories allow you to filter therapists by which approach they use or which modalities they practice.
Discuss the costs and duration of treatment with the therapist.
Find out which option is the best for you.
Getting a good nights sleep can make a remarkable difference to your mood, productivity, and overall well-being.
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