5 Tips For Insomnia Therapy On A Budget
Back To Blogs List
Cognitive behavioral therapy for insomnia (CBT-i) is a safe, drug-free treatment that addresses sleep problems by teaching people to establish and stick to a consistent schedule; avoid eating, watching TV or working in bed; get up when they can’t fall asleep; and stop taking daytime naps. These practices help reclaim the bedroom as a place of restful sleep https://www.doctorkolzet.com/
1. Go to the Library
When it comes to treating insomnia, a therapist can be a great asset. In fact, studies have shown that people who receive talk therapy in conjunction with antidepressants experience more rapid and complete remission.
A therapist can use cognitive behavioral therapy to help a person change how they think and behave. This can involve addressing thoughts that may be contributing to the insomnia, as well as teaching techniques for sleep. For example, a person who is a chronic night owl might be taught to take a more proactive approach to the problem by scheduling waking hours and avoiding naps, which are known to disrupt sleep patterns. A therapist can also teach the skills of stimulus control, which involves changing the associations that the individual has with their bedroom. People often dread the bed because they associate it with wakefulness and frustration, but a therapist can help them reclaim the room as a place for restful sleep.
Insomnia can contribute to depression, which makes it a predisposing factor for suicide. Moreover, insomnia can interfere with the effectiveness of depression treatment because it dulls attention and impairs concentration. Insomnia is a leading cause of car accidents and poor work performance, and it can lead to self-medication with alcohol.
Insomnia is a serious issue that affects about 49 million Americans and costs $84 billion in health care expenses, lost productivity, safety incidents and increased medical bills. Fortunately, there are several effective treatments, including cognitive behavioral therapy and medication. Insomnia symptoms can also be an early warning sign of depression, so a therapist should look for any underlying psychiatric conditions that may be causing or worsening the insomnia.
2. Go to the Gym
Frugal living was a big part of life during the Great Depression. People learned to use up everything, from toothpaste to condiment bottles. They also got to know their neighbors and relied on them more than they do today. Counting on neighbors to help each other out is one of the best frugal tips to live by.
Stimulus control therapy involves establishing a sleep-wake schedule and training patients to learn how to go to bed only when they’re sleepy, get out of the bedroom during waking periods and avoid reading, watching TV or using the computer in bed. Changing these associations can help people who have insomnia begin to think of the bedroom as a place for restful sleep.
Behavioral therapy can also be used to address the root causes of insomnia. This includes mindfulness based stress reduction techniques, meditation and yoga, which have been shown to decrease anxiety and promote relaxation. Another calming activity is biofeedback, which uses technology to monitor things like heart rate, breathing and brain waves to help people gain more control over those processes. Lastly, hypnotherapy has been shown to reduce anxiety and improve sleep quality for those with insomnia.
If a person’s resources allow, they could seek ACT-i face to face with a therapist who specializes in the treatment of insomnia. It’s important that a person takes the time to do their research to find someone who is licensed and certified as a therapist, has extensive experience treating insomnia and is trained in ACT-i.
There are also mobile applications for ACT-i that can be helpful, such as the Sleep Reset app from Dawn. These apps include short videos with lessons that explain why insomnia occurs, how to change negative thoughts and behaviors that contribute to it, and how to become more comfortable with wakefulness.
3. See a Psychiatrist
With sleep problems affecting 33 to 50 million Americans and costing $84 billion in lost productivity and health-care costs, there is an urgent need for effective treatments. Research has shown that talk therapy can be just as effective as antidepressants in treating insomnia, especially for those with full-blown chronic insomnia.
A good place to start is asking friends and family in the area if they can recommend a psychiatrist that they've seen. Ask how long they've been in practice and what their board certifications are. You might also want to find out if they're familiar with shared decision-making, which is an approach that involves a doctor and chosen family members coming to mutual agreement about treatment plans.
Your intake appointment can take up to two hours, during which you'll fill out paperwork and complete assessments that will help determine a diagnosis. Your first or second session will likely be shorter; on average, they last between 15 and 20 minutes. After that, your doctor will prescribe medications (if applicable) and advise you on how to move forward. It's important to tell your doctor if you're taking any other medications, including over-the-counter drugs, so they can make sure that your prescriptions won't interact negatively.
During your sessions, your therapist will employ a technique called cognitive behavioral therapy for insomnia, or CBT-I. This form of psychotherapy helps people restructure the thinking they have about sleep (which is often erroneous) and change counterproductive bedtime habits. The goal is to reduce how much time they spend awake at night and, over time, prevent the recurrence of insomnia episodes. If you're interested in trying CBT-I, you can search for a therapist who specializes in insomnia on Zencare, where you can view therapist introductory videos and book free initial calls.
4. See a Chiropractor
If chronic pain is keeping you awake at night, a chiropractor can help. Treating the source of the problem is often enough to help you sleep better at night, but they can also suggest sleeping positions and pillow types that will improve your comfort. They may also recommend other holistic treatments, such as biofeedback – a method of using technology to monitor physiological functions, like brain waves and heart rate – or hypnosis or meditation. These techniques have also been shown to improve sleep quality.
Erichsen became tired of hearing patients describe their attempts to find the supplement, tea, yoga practice or prescription pill that would finally cure them of insomnia. He started describing insomnia as a phobia instead, and that helped him change how he approached treating it.
He now teaches his clients ACT-i (cognitive behavioral therapy for insomnia) online, over the phone or in person. He also offers a mobile app, called CBT-i Coach, that guides people through sleep hygiene practices on their own. He encourages clients to set a regular wake-up time and stick with it, avoid reading or watching TV in bed, and eliminate daytime napping. Stimulus control therapy, which involves going to bed only when you are sleepy and getting out of the bed if you can’t fall asleep, is another part of the treatment.
If these treatments don’t work, your doctor may prescribe medicine for you to take as needed. Most insurance plans cover this, and eszopiclone, which is commonly used to treat insomnia, costs less than $10 a pill at many online pharmacies. If you choose to use medication, it should be a last resort. These medicines can cause side effects, including drowsiness and dizziness, and should only be used for short periods of time.
5. See a Massage Therapist
Often times people who struggle with insomnia turn to supplements, herbal teas, yoga or exercise to combat the problem. But these are not the only remedies for a sleepless night.
In fact, many people with depression also have trouble sleeping. And a new study, published in the October issue of The American Journal of Psychiatry, suggests that the two conditions may have a bidirectional relationship. People with sleep problems are as much as 10 times more likely to develop clinical depression. And in the same study, researchers found that nearly 85 percent of people who had their insomnia treated with a form of talk therapy saw their depression dissipate too.
This type of treatment is called cognitive behavioral therapy for insomnia (CBT-I). It helps patients learn to change the way they think about sleep issues and their own reactions to them. Patients may also use techniques such as guided-or self-hypnosis, biofeedback, and meditation to help them relax.
A massage therapist can also promote relaxation and sleep. A good massage can stimulate the release of serotonin and dopamine, neurotransmitters that can stabilize your mood. Research has also shown that massage reduces cortisol, the stress hormone. The best approach to massage is a course of treatments over time, and a therapist who knows what they are doing can monitor your progress and keep you motivated to stick with it.
If you are unable to afford CBT-I face to face, there is a mobile app available that combines the convenience of an online program with a sleep specialist. But be sure to do your homework and find a therapist who has the right qualifications and experience to treat your insomnia.
Comments