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Introduction

Sleep Hygiene Practices

Cognitive Behavioral Therapy (CBT)

Cognitive Behavioral Therapy (CBT) has been proven to be highly effective in treating insomnia. This therapy aims to change negative thoughts and behaviors associated with sleep by identifying and challenging irrational beliefs about sleeplessness. CBT techniques include relaxation training, stimulus control therapy, and cognitive restructuring. Relaxation techniques involve deep breathing exercises or progressive muscle relaxation to reduce anxiety before bed. Stimulus control therapy focuses on establishing positive associations between bed and sleeping rather than wakefulness activities like watching television or working on laptops in bed.

Sleep Restriction Therapy

Relaxation Techniques

Relaxation techniques can effectively reduce anxiety and promote better sleep. Progressive muscle relaxation involves systematically tensing and then relaxing different muscle groups throughout the body, promoting a state of physical and mental relaxation. Deep breathing exercises—breathing slowly and deeply while focusing on the breath—can help calm an overactive mind before bed. Other relaxation techniques include guided imagery, meditation, and aromatherapy.

Lifestyle Changes