Category: For Sleep
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Five Benefits Of Cognitive Behavioural Therapy For Insomnia
CBT for Insomnia as the first line treatment Cognitive behavioural therapy for insomnia (CBT-I) is considered the gold standard for treatment of insomnia. It is the preferred first-line treatment method compared to medication for chronic insomnia for reasons discussed in the post CBT-I works by leveraging our sleep systems to address the causes of insomnia.…
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The Different Types Of Insomnia In Adulthood
Insomnia: An Overview According to a study by Ohayon (2002), anywhere from 5 to 50% of the population suffers from some form of insomnia depending on your define insomnia. Insomnia can be short-term or long-term, and people can experience specific sub-types of insomnia. As a general definition, insomnia can be defined as difficulty falling asleep,…
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Why Does Chronic Fatigue Cause Insomnia: A CBT Model and Strategies To Help
The relationship between chronic fatigue and insomnia Chronic fatigue syndrome is a challenging disorder to deal with because research has yet to determine the cause of chronic fatigue syndrome to any specific medical cause. Moreover, along with being a severely impairing disorder by itself, chronic fatigue can also lend itself to other comorbid challenges. One…
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You Don’t Have To Follow The Recommendations Of CBT For Insomnia Forever
CBT for insomnia is effective but its recommendations are hard to follow Cognitive behavioural therapy for insomnia (CBT for insomnia) can be a very effective treatment for chronic insomnia. However, the recommendations of CBT for insomnia can be somewhat difficult to adhere to: keeping to a regular bed and wake schedule (meaning no sleeping in…
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Six Good And Measurable Sleep Goals To Optimize Your Sleep
Goal-setting in sleep therapy In behavioural sleep medicine (and psychotherapy more generally speaking), goal-setting is an important part of treatment. This is because we want each person to get what they want out of treatment when it comes to improving their sleep. As clinicians, we can provide information on areas that the person can improve,…
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Five Values That Make Benefiting From CBT For Insomnia Harder
Cognitive Behavioural Therapy for Insomnia CBT for insomnia (CBT-I for short) is an effective evidence-based treatment for chronic insomnia. There is ample research out there for how effective CBT-I is for insomnia. In our own clinical trials, we typically see nearly 80% of people become good sleepers by just 4 sessions. This is because CBT-I…
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An Overview Of Chronic Insomnia
What is insomnia? Chronic insomnia is a sleep disorder that is associated with difficulty falling asleep, staying asleep, and/or waking up too early. Beyond this general definition, there are a few important aspects of insomnia that I believe are important for people to know. First, insomnia is not just a nighttime disorder. It is a…
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Why You Shouldn’t Always Give Yourself 20 Minutes To Fall Back Asleep
The problem with the 20 minute rule People with chronic insomnia have often heard the advice to get out of bed if you can’t fall asleep within 20 minutes. Inherently, this is not a bad idea. The recommendation comes from an evidence-based treatment for insomnia, known as stimulus control. The components of stimulus control are…
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How To Wake Up In The Morning Not Feeling Tired
A case of morning moodiness When people wake up, they often find themselves to be in a bit of a state of sleep drunkenness. They are tired, groggy, a little drowsy, and may be somewhat cognitively and physically impaired in terms of concentrating and moving with purpose. The problem is that some people, especially…
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How To Stop Feeling Tired And Sleepy Using Sleep Science
A pedantic discussion of fatigue and sleepiness People tend to use the terms feeling ‘tired’ and ‘sleepy’ interchangeably in daily life. However, in sleep science we like to make a distinction between being tired/fatigued and sleepiness. It sounds a little pedantic, but the reason is because there are important distinctions between these two states. Moreover,…
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