![]() The three main “factors” - as the authors refer to them - in insomnia and the CBT-I interventions associated with them are:īehavioral.Habits like irregular bedtimes and consuming drinks containing alcohol or caffeine close to bedtime are common issues. The article was published in early March. They also suggest areas for future research. In their aptly named article, Mechanisms of cognitive behavioural therapy for insomnia, lead and corresponding author Ellemarije Altena, Ph.D., an associate professor at the University of Bordeaux, and colleagues at other universities and clinics in France, the U.K and Canada, review the main causes of insomnia, which CBT-I interventions work with them, and what is known about the mechanisms of action. Other successful interventions involve addressing dysfunctional beliefs and attitudes about sleep and selective attention to sleep-related issues, other worries and excessive ruminating, as well as curbing evening intake of caffeine and alcohol. The most effective CBT-I intervention is called sleep restriction, although it really means restricting the amount of time spent in bed, and also limiting activities there to just sleep and sex (no reading or watching television). ![]() Medications will certainly put you to sleep, but they work better when paired with therapy, especially in the long term. Chronic insomnia raises the risk of high blood pressure, coronary heart disease, diabetes and cancer.Ĭognitive behavioral therapy tailored for insomnia (CBT-I) is considered the best treatment. ![]() For others, it’s a major disruption that causes problems with memory and concentration. Perhaps the biggest surprise in a recent Journal of Sleep Research review article about insomnia is that we don’t know much at all about how the main treatment works for one of the three causes.Īn estimated 10% of adults worldwide have clinical insomnia, the result of having trouble falling or staying asleep or not sleeping well. ![]()
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