How to survive another sleepless night?

Insomnia is a condition that involves difficulty falling asleep, staying asleep, or both. It can impact a person's overall health, mood, and quality of life. 

Fortunately, cognitive therapy has been shown to be an effective approach to managing insomnia. 

Cognitive behavioural therapy (CBT) or cognitive therapy is a type of therapy that focuses on changing the way someone thinks and behaves in response to a situation. In the case of insomnia, cognitive therapy aims to address the negative thinking and behaviors that are associated with disrupted sleep patterns. 

One of the most important things that cognitive therapy can do for people with insomnia is to help them identify and challenge negative thoughts that can interfere with sleep. Many people with insomnia have negative thoughts about their inability to sleep, such as "I'll never be able to get a good night's sleep," or "I'm going to be exhausted all day tomorrow." 

These thoughts can create a cycle of anxiety that makes it even more difficult to fall asleep. 

Through cognitive therapy, you will learn to identify these negative thoughts and replace them with more positive and realistic ones. For example, instead of thinking "I'll never be able to sleep," a person might change their thought to "It's normal to have an occasional night of disrupted sleep, and tomorrow is a new day to try again." 

Another important aspect of cognitive therapy for insomnia is learning relaxation and mindfulness techniques. These techniques, such as deep breathing, progressive muscle relaxation, and meditation, have been shown to help alleviate anxiety and promote relaxation, making it easier to fall asleep and stay asleep. 

As a therapist trained in cognitive behavioural therapy for insomnia (CBT-I) I can teach you these techniques and help you to incorporate them into your daily routine.

Cognitive therapy for insomnia involves setting up a sleep schedule and reviewing your general sleep hygiene. This means establishing a consistent bedtime and wake-up time, avoiding naps during the day, and setting a pre-sleep routine that includes calming activities such as reading or taking a bath. Adhering to a sleep schedule is important in training the body and mind to recognize when it's time to sleep and wake up, and can promote a better night's sleep overall. 

Overall, cognitive therapy is an effective and non-invasive approach to managing insomnia. Through identifying and challenging negative thoughts, learning relaxation techniques, and setting up a sleep schedule, individuals with insomnia can improve their sleep quality and enjoy the many benefits that come with getting a good night's rest.