![]() In such cases, it may be necessary to address these conditions before starting CBT for insomnia. People with untreated medical or psychiatric conditions - disorders that are not well-managed may interfere with the effectiveness of this therapy.Darwall-Smith explains that CBT for insomnia may not be right for the following groups: There can be a whole host of reasons why this therapy can work wonders for some, but not so well for others. Is CBT for insomnia suitable for everyone? Therefore, if you are interested in accessing this therapy, it's important to discuss your options with your healthcare provider or seek a reputable provider specialising in CBT for insomnia. The availability of CBT for insomnia may vary, depending on where you live and your healthcare provider. Darwall-Smith recommends Overcoming Insomnia and Sleep Problems: a self-help guide using cognitive behavioural techniquesby Professor Colin Espie. These typically offer practical strategies for improving sleep, along with exercises and activities to help you implement these strategies. Several books provide guidance on CBT for insomnia techniques. Some are free, while others require payment - Sleepio is only available through the NHS. There are several online CBT for insomnia programmes available for you to access from the comfort of your own home. You may be able to go through your workplace mental healthcare service and ask for CBT or Acceptance and Commitment Therapy. These providers may offer individual or group therapy sessions and may be covered by private health insurance. The BABCP website provides a list of accredited CBT therapists in your area. You can also seek out private psychotherapists or psychologists specialising in CBT for insomnia. In many cases, you can self-refer to your local service, but it will tell you what you need to do to gain access to CBT. You'll be asked to provide your post code and then will be shown information about your local IAPT service. You can go to the NHS website and type in IAPT, which stands for Improving Access to Psychological Therapies. The NHS may also provide this therapy through a referral to a local psychological therapy service, access to a digital app - such as Sleepio and SleepStation - or, if needed, to a sleep clinic. Your GP will assess your symptoms and determine if CBT for insomnia would be an appropriate treatment option. In the UK, Dr Bateup and Darwall-Smith list the available avenues you could take. Or, if instead of trying to get rid of insomnia, you try to make room for insomnia in your life." For example, we might explore what happens if, when trying to get to sleep, you were more mindfully aware of what it's like to be awake. "So, in ACT we also look at this vicious cycle and explore alternative strategies - which will often be the very opposite of what somebody has been trying previously. We then assess together how effective these strategies have been at easing your symptoms."ĭr Bateup's patients often find that the things they’ve been doing to get rid of insomnia are actually making it worse - even just by making them focus on their sleep problems more. “In ACT, we dig deep into all the things you might have tried to overcome insomnia so far - whether that's sleeping pills or getting a new mattress. She adds that acceptance and commitment therapy (ACT) is an important part of CBT for insomnia: ![]() Relaxation techniques - exploring a range of relaxation techniques, such as progressive muscle relaxation or deep breathing exercises, to help reduce anxiety and promote relaxation.ĭr Sarah Bateup is a leading cognitive behavioural therapist and chief clinical officer at Oliva.Cognitive restructuring - identifying and challenging negative or unrealistic/incorrect thoughts and beliefs about sleep that may contribute to insomnia.Sleep restriction/compression - establishing a consistent sleep schedule by limiting the time spent in bed to the actual amount of sleep obtained.Stimulus control - identifying and changing behaviours or environmental factors that may interfere with sleep, such as using the bedroom for activities other than sleep.This might include not drinking caffeine or exercising in the evening. Sleep hygiene education - education on healthy sleep habits and the importance of establishing a consistent sleep routine.She goes on to describe several stages of CBT for insomnia:
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