COGNITIVE BEHAVIOUR THERAPY (CBT)
This is a method to change the way we think about things. It's geared to getting rid of distorted thinking and can be used for many problems, from alcoholism to stress to bipolar disorder to insomnia. It's often used in conjunction with drug therapy.One common problem of those who have suffered from insomnia is a fear of going to bed. They are afraid they will be unable to sleep yet again. Of course, this breeds stress, and the stress increases the insomnia and we end up in a vicious circle. CBT could be used to remove the fear and replace it with the idea that sleep will come.
RELAXATION THERAPY
This is a topic I've written several articles on, something I believe deeply in. If one can get the body to relax, then the mind should soon follow, and relaxation leads to sleep.One form of relaxation therapy is the somatic, or body form. Here we try to relax the muscles in the body one by one, beginning with the feet and working upwards.
Cognitive relaxation works more on the mind and includes things like meditation and self-hypnosis. This can take many forms, from imagining peaceful scenes to controlled breathing to the use of relaxation tapes.
SLEEP TIPS
A very important factor in getting a good night's sleep is good sleep hygiene. It includes everything from keeping to a regular schedule to avoiding caffeine in the evening. For a list of good hygiene tips, read: How To Improve Your Sleep.Another excellent tip is to keep a sleep diary. Write everything down in your diary - the time you went to bed, how long it took you to fall asleep, any periods of wakefulness, dreams and nightmares and how you felt in the morning. Keep this over a period of several weeks and you can get a good idea of your sleep patterns.
Your bedroom should be a haven for sleep. Make sure the temperature suits you. Keep it dark and, of course, quiet. This should be a place for sleeping, not watching movies or playing video games. For a peaceful and sleep inducing bedroom décor, why not try a bit of Feng Shui.
Lots of things besides noisy neighbors and a buzzing mosquito can keep us awake. One biggie is worry. You go to bed. Your exhausted, can't keep your eyes open. Then the worries hit. How can I....? What if....? When will I get me....? And when worries come, any chance of sleep disappears.
So...what to do about this "worrisome" problem? Make yourself a schedule and pencil in a time for worry. Don't laugh. It really works.
During your worry time, list all those problems. Write down possible solutions. Brainstorm, with yourself, or with others if others are involved. You'll be surprised at the solutions that appear.
Now, when you go to bed and these worries turn up. Just roll over and forget them. They're being worked on, and, by the way, they are. Many times solutions to problems and answers to questions come out of the subconscious while we sleep. Some of the greatest ideas in science, medicine and literature came this way.
All these tips may not solve your sleep problem. It could be more deep seated and require medical care. But why not try to conquer it on your own first. You might come out victorious.
