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Aayushi Kapoor May 18th, 2022 · 4min read

Cognitive Behavioral Therapy for Sleep Disorders

Sleep disorders are so common these days due to pandemic stress or anxiety which is making people so desperate to sleep. Medications for sleep disorders are not always enough and do not cure all the issues and even do not address the exact problem underlying the symptoms. However, therapies for sleep disorders can really be effective to cure sleep disorders. Cognitive Behavioral Therapy (CBT) for sleep disorders improves sleeping patterns by altering the bedtime activities. In this blog, I have highlighted how cognitive behavioral therapy is effective for sleep disorders. So, let’s get started.

Cognitive Behavioral Therapy (CBT) for Sleep Disorders

CBT is the most commonly used therapy specifically to improve sleeping patterns or sleep disorders. CBT is almost conducted individually and online therapy for CBT is also trending these days. Since the therapy can be conducted online as well, it is known to be really effective when it comes to symptoms related to sleep disorders. Additionally, CBT for insomnia is effective because of the length of the session and relaxation people feel after getting the therapy.

CBT is a short-term therapy that is immediate and cures easily with some assigned sessions. However, the length of the session also depends on the severity of the issue (it totally depends on your counselor or therapist).

How CBT works for Sleep Disorders

Cognitive Behavioral Therapy focuses on altering the negative behaviors and thoughts contributing to sleep disorders. As per the title of the therapy, the therapy focuses on two main factors:

Cognitive: alters negative thinking and beliefs contributing to a sleep disorder.

Behavioral: focuses on avoiding the behaviors which keep you awake and replaces them with better sleeping patterns and habits.

Sleep Journal

During the therapy, your therapist may ask you to maintain a sleep diary. The sleep diary is proved to be really beneficial to alter the sleeping pattern and thoughts. Sleep diary contains the schedules, timings, and everything related to your sleeping pattern.

How to make therapy work for you effectively

To effectively make CBT work for you, you can also adopt some habits that can really improve your sleeping pattern. Once, you have found the right counselor or therapist for you and you are all set on the road of recovery, you can try these below-mentioned tips to make therapy work for you effectively.

  • Take a proper diet

For a proper sleeping pattern, it is really very essential to have a proper meal with more veggies and fruits. Sleeping problems also occur due to a poor digestive system, therefore, plan your meals accordingly. You can also take the help of your nutritionist for a meal plan.

  • Add exercise, meditation or yoga in your regime

You can add any form of exercise, meditation, or yoga in your regime to make CBT more effective. If you are not into exercising and meditating, you can also opt for a simple walk after taking a meal for better sleep.

  • Try stress management techniques

If you stress out a lot due over hectic schedules or anything which impacts your sleeping pattern, you can try stress management techniques or grounding techniques which will help you to stay stress and anxiety-free throughout the day.

  • Plan your day and follow your schedule strictly

If you experience stress or anxiety a lot, you can opt for a day planner or week planner so that you can follow a strict routine since an unbalanced routine also plays a significant role in sleep. When you start planning your day make sure you strictly follow the routine.

I hope this blog helps you to understand Cognitive Behavioral Therapy (CBT) for Sleep Disorders. Comment down your queries related to CBT for sleep disorders. For more such content, follow Calm Sage on all social media platforms.

Thanks for reading!

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