Stimulus control: reducing emotional anxiety and the physical sensations of being “keyed up” that snowballs over time and results in you feeling awake when you get into bed regardless of how tired you feel.For example, many people think they must have 8 hours of sleep when that might not actually be how much sleep you actually need. Cognitive therapy: learning how to address beliefs and thoughts you have about sleep that actually keep you awake, and learning how to manage the anxiety that keeps your mind on overdrive. For example, we’ll figure out how to get you on a regular sleep schedule, eliminate napping (or nap smarter), reduce nicotine, caffeine, alcohol, and exercise in the hours before bedtime. Sleep education: identifying behaviors that get in the way of sleeping and teaching you to regularly implement snooze-promoting behaviors.Cognitive Behavioral Therapy for Insomnia has 5 main techniques that will help you sleep better: This information will help us find your stuck points throughout the treatment and allow us to see your progress. While we are working together to improve your sleep you’ll keep a daily sleep diary (very easy and quick to fill out) that I’ll review at every session. One bad habit is not that big of a deal, but when a lot of bad habits get thrown into the same bed for a period of time, no one gets any sleep, and being tired becomes the norm! Insomnia usually results from developing bad sleeping habits over a period of time for one reason or another. Tulsa Cognitive Behavioral Counseling for Insomnia: New Hope for Being TiredĬognitive-Behavioral Therapy for Insomnia is effective and short-term, typically taking 6-8 sessions. For many people with insomnia, depression is a side-effect of sleep deprivation once insomnia is treated the “depression” is no longer present. It’s important to have your psychologist evaluate all of these conditions to determine which should be treated first. Sometimes this is an aggravating symptom of those disorders, and sometimes it’s a separate disorder. It is common for people who are struggling with depression and/or anxiety to have problems sleeping. Many people who have sleep apnea also have insomnia, while some people just have sleep apnea, or just have insomnia. Sleep apnea is diagnosed with a sleep study. But, just because a person is overweight or is slender does not mean that they do or do not have sleep apnea. The characteristic signs of possible sleep apnea are extremely loud snoring, being very sleepy during the day, waking up with a dry mouth or headache, falling asleep unexpectedly during the day, and being overweight. Usually, the person is not aware that they have stopped breathing. Sleep apnea, without getting too technical, is when a person stops breathing multiple times (sometimes up to 100 times!) during the night. There are many causes of sleep problems and insomnia can result in a lot of problems: depression, anxiety, difficulty concentrating, poor work performance, decreased ability to handle stress, irritability, and a lot of health problems. These problems occur most nights of the week and may have been going on for 5, 10, 15, or even 20 years! Usually, a person with insomnia has difficulty taking naps during the day despite feeling so tired, but they can sometimes fall asleep at night in another place that is not their own bed. Insomnia is having difficulty falling asleep, staying asleep, or waking up too early in the morning. That’s because insomnia is different than sleep apnea. Even though you take the medication and wear the mask, you still can’t sleep. Or, you have had a sleep study done and found out that you have sleep apnea. You have probably felt the frustration of going to your doctor, many times, for sleep medication. You may be at your wit’s end from feeling so tired but still being expected to keep up with everything. You might feel like a zombie, going about the day in a daze, because of sleep deprivation. Many people are still not able to get a restful night’s sleep even though they have medication to help them sleep. The suffering you feel from having insomnia, despite trying many sleep medications, is real. “I’m Sleep Deprived and Immune to Sleeping Pills!” At Legacy Counseling Service in Broken Arrow, we help clients in the Tulsa metro area overcome sleep problems.
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