One of the most common sleep disorders is insomnia and people suffering from it face its negative consequences in daily life activities. Various effective treatments help in making people more rested with deep sleep. It also contributes to keeping them sleep throughout the night.
Cognitive Behavior Therapy or CBT is the most effective treatment for sleeping disorders since it helps in combating the worrying symptoms. If you’re also suffering from insomnia or other sleep disorder such as parasomnias, sleep apnea, and restless leg syndrome, then you may consult a neuro psychiatrist in Siliguri.
Here are some of the ways included in CBT through which you can overcome sleep disorders.
CBT Sessions
The sleeping disorder can be treated through CBT sessions. The sessions may include cognitive, psychoeducational, and behavioral interventions. The needs of the person and the approach will influence the usage of interventions. The sessions motivate the patient in changing routine and lifestyle limits. It is also recommended to limit sleeping time and improve the area of sleeping. These lifestyle improvements taught in CBT sessions help in overcoming sleeping disorders through positive thought processes.
Relaxation Training
Relaxation training is one of the most effective behavioral interventions of CBT. In this method, the patient can control the restless thoughts that are influencing the improper sleeping patterns. Some of the most prominent techniques are progressive muscle relaxation, biofeedback, breathing exercises, and meditation. Among all these methods, biofeedback is hugely effective since it monitors the entire body's processes so that it can be managed properly.
Cognitive Restructuring
Cognitive Restructuring is a beneficial cognitive intervention used in CBT. It helps the therapist in identifying the thought processes and actions leading to sleep disorders. Past experiences, anxiety, fatigue, and unrealistic expectations are some of the most common thoughts that can be altered effectively with CBT. Several skills are also taught to the patients so that they can use them for controlling their thoughts.
Homework
Providing homework to the patients is the most essential element of CBT. This helps the patient in implementing the skills learned during the sessions in real-life scenarios. The assignments may include the maintenance of a sleep diary for tracking sleeping patterns, improving sleeping area and hygiene, and practicing questioning methods when a negative thought appears in the mind. You can contact any anxiety doctor in Siliguri for availing the CBT treatment.
Psychoeducation
Psychoeducation is the most important psychoeducational intervention that helps in properly educating the patients regarding the measures they need to take before sleeping. This may include various topics such as diet, sleeping environment, sleeping hygiene, regular exercise, and reducing the usage of electronic devices before bedtime. These tips will help the patient in making certain lifestyle improvements for overcoming sleep disorders.
Sleep Restriction
People who are suffering from insomnia are recommended to limit the time of lying on the bed. This will help in developing a fixed sleeping schedule, which will normalize the sleeping patterns. It can also reduce the chances of daytime fatigue and give uninterrupted sleep at night.
You can experience certain improvements in your sleeping patterns by implementing the above-mentioned techniques. You must seek the supervision of an expert neuropsychiatrist in Siliguri without any hesitation if the symptoms don’t improve with CBT. Your doctor may include certain medications with the therapy for overcoming sleeping disorders.
Following these techniques can be extremely beneficial but you must also follow a proper diet routine with regular exercise for improving the overall condition. Reducing excessive intake of caffeine can also contribute to overcoming the symptoms. The small improvements will eventually eliminate the sleeping problems that you’re facing.
No comments yet