How to deal with your insomnia — and finally get to sleep | Sleeping with Science

TL;DR

Discover how Cognitive Behavioral Therapy for Insomnia (CBTI) can effectively treat insomnia without the negative side effects of sleeping pills.

Transcript

Transcriber: Leslie Gauthier Reviewer: At least one out of every three people will experience some form of insomnia in their lifetime. Insomnia is when you consistently have difficulties either falling asleep, difficulties staying asleep or you just don’t feel refreshed or restored by your sleep the next day. Now, when sleep becomes difficult, the... Read More

Key Insights

• 💤 Insomnia affects at least one out of every three people and can manifest as difficulties falling asleep, staying asleep, or feeling refreshed upon waking.
• 💊 Common remedies such as alcohol, THC, and even melatonin are not effective in improving sleep quality and may actually make insomnia worse.
• 🧠 Cognitive Behavioral Therapy for Insomnia (CBTI) is a drug-free approach that involves working with a clinician to change habits, beliefs, and stress related to sleep.
• ️ CBTI has been shown to be just as effective as sleeping pills in the short term and has no negative side effects.
• 📚 Studies have demonstrated that CBTI's sleep benefits can last for years after completing therapy.
• ⭐ CBTI is now recommended as the first-line treatment for insomnia, offering individuals the chance to regain their confidence in their ability to sleep well.
• 🌙 Online CBTI programs are available, providing convenient access to therapy.
• 🔒 CBTI helps to address the underlying causes of insomnia, making it a more comprehensive and long-lasting solution compared to other treatments.

Questions & Answers

Q: What is insomnia and what are its symptoms?

Insomnia is a condition in which individuals consistently have difficulties falling asleep, staying asleep, or feeling refreshed by their sleep the following day. Symptoms of insomnia include difficulty falling asleep, waking up frequently during the night, and feeling tired or unrested upon waking.

Q: What are some common remedies people turn to for help with sleep difficulties?

People often turn to alcohol, THC (the psychoactive component of cannabis), and melatonin as remedies for sleep difficulties. However, both alcohol and THC can actually worsen insomnia and sleep difficulties. While melatonin can increase sleep quality (or sleep efficiency) by a few percent, it is not a highly effective solution.

Q: What is Cognitive Behavioral Therapy for Insomnia (CBTI)?

Cognitive Behavioral Therapy for Insomnia (CBTI) is a drug-free approach to treating insomnia. It involves working with a clinician for several weeks, either in person or online, to change habits, beliefs, and overall stress related to sleep. CBTI has been found to be as effective as sleeping pills in the short term and has no negative side effects.

Q: Why is CBTI recommended as a first-line treatment for insomnia?

CBTI is recommended as a first-line treatment for insomnia because of its effectiveness and lack of negative side effects. It allows individuals to regain their confidence in their ability to sleep well each night. Studies have shown that the sleep benefits of CBTI can last for years even after therapy has been completed, making it a powerful and long-lasting solution for insomnia.

Summary & Key Takeaways

• Approximately one out of every three people will experience some form of insomnia in their lifetime, characterized by difficulties falling asleep, staying asleep, or feeling refreshed the next day.

• Popular options such as alcohol and THC may worsen sleep difficulties, while melatonin only marginally improves sleep quality.

• Cognitive Behavioral Therapy for Insomnia (CBTI) is a highly effective, drug-free approach that works by changing habits, beliefs, and stress around sleep, with long-lasting benefits and no negative side effects.