Sleep-maintenance insomnia is common in mid-life. Changing your thoughts and behaviors can help.
Experts now recommend cognitive behavioral therapy for insomnia(CBT-I) as the first-line treatment for insomnia instead of drugs. This therapy teaches people to change the unproductive thinking patterns and habits that get in the way of a good night’s sleep. It’s just as effective but safer than sleeping pills for both sleep-maintenance insomnia and trouble falling asleep at the start of the night (sleep-onset insomnia).
In CBT-I, a therapist helps you replace negative thoughts (such as “I’ll be so tired, I’ll have a terrible day at work tomorrow!”) with more positive ones (“My job does not depend on how much sleep I get tonight”).
The following sleep strategies are examples.
- Make your bedroom a sleep sanctuary.
- Set a regular sleep schedule.
- Limit awake-time in bed.
- Stay away from stimulants.
- Get regular exercise.
To read the original article, please visit Harvard Health Publications.
Apparently, Harvard Health Publications is endeavor to guide health care to a more natural and less pharmaceutical way, even though the pharmacuetical industry is producing enormeous profit for many professions, which is interesting(for abandoning the huge profit) and also truly valuable(for being unbiased, and really concerned about human health).
If unfornately you are one of the 20% of people who do not have any improvement, or you would like to have even better sleep quality, please feel free to contact us.