How to Improve Your Sleep by Dr. LeiLani Vidal in Business Body Contouring
It can be difficult for some people to fall asleep. Others find it simple to fall asleep, but difficult to stay asleep all night. Both are signs of insomnia, which roughly 30% of American adults experience on a regular basis.
Not only is having trouble falling asleep annoying, but it can also have serious negative effects on your health. Headaches, heart disease, obesity, diabetes, dementia, and other conditions have all been connected to poor sleep. Another concern is safety, as driving while fatigued can be comparable to driving while intoxicated and is a major contributor to accidents.
While over-the-counter or prescription sleep aids can be helpful, they frequently have unpleasant side effects including morning grogginess and difficulties concentrating the next day. Even some prescription drugs that are meant for short-term usage might develop a habit.
Improve Your Sleep Quality
You can teach your body to sleep better without taking any medications with cognitive behavioral therapy for insomnia, or CBT-I. CBT-I entails analyzing your cognitive and behavioral responses to sleep. (the behavioral part). Negative thoughts regarding sleep can exacerbate the issue; for instance, you're less likely to have a good night's sleep if you lie there in bed worrying that you won't be able to fall asleep again or spend the day anticipating yet another sleepless night. The behavioral component focuses on breaking negative sleeping habits and forming good ones that promote sound sleep. Although it is not necessary to be qualified, many CBT-I therapists are psychologists or behavioral health specialists who have studied Behavioral Sleep Medicine (BSM).
Keeping a "sleep diary" is frequently the first step in CBT-I. This involves noting how well (or poorly) you sleep every day, as well as what you do before bed, what time you go to sleep and get up, how you feel, and other factors that may be useful in identifying harmful ideas or behaviors. Your therapist will analyze your results with you and point out any areas that require attention after a week or two of tracking.
Sleep 101
Your CBT-I provider may suggest one or more of the following strategies, depending on your unique cognitive and behavioral challenges; many people mix several techniques for greater outcomes.
You can learn to silence the "noise" in your head and be ready for sleep with the aid of relaxation training. Popular exercises include taking a bath, deep breathing, using a guided relaxation or meditation app, and listening to calming music. The best methods are those that work for you, so try different approaches until you identify your favorites. Additionally, refrain from engaging in potentially stressful activities such as news watching or reading email right before night.
You learn how to control elements that operate as either positive or negative sleep cues through stimulation control therapy. Use your bed just for sleep and sexual activity is one of the most popular pieces of advice. Do not engage in any non-sleep activity in bed or even the bedroom, such as watching television or the internet. Make reading a book, doing meditation, or engaging in another activity that signals your body to get ready for bed your "bedtime routine." Try to have a consistent bedtime and wakeup time each day. If you can't sleep while in bed, get up and move to a different room until you do. By doing this, you can prevent connecting your bed with being unable to sleep.
Your lifestyle choices and how they could effect your sleep are the focus of sleep hygiene therapy. For instance, consuming caffeine after noon, working up until bedtime, exercising too close to bedtime, and consuming alcohol can all prevent you from falling or staying asleep. Melatonin, the hormone that aids in falling and maintaining sleep, can be suppressed by blue light emitted by gadgets like computers, tablets, and phones. If you can, avoid using your devices for around an hour before bedtime or, if necessary, use the blue light filter or "night" option.
Making a sleep-friendly atmosphere is one way to improve the sleep environment. Keeping your bedroom cold and dark, reducing noise (wear earplugs if required), charging your phone in another room, and hiding the clock are all common tips.
The paradoxical approach to insomnia is to try to stay awake rather than fall asleep. Try not to obsess over it since you might be able to relax and find that falling asleep is simpler after you stop worrying about it.