12/18/2023 0 Comments Cbt sleep therapy![]() ![]() ![]() By completing a short questionnaire, those with symptoms of insomnia can find out if Sleepstation could help them overcome their sleep problems for good. Sleepstation can effectively resolve all forms of insomnia. Sleepstation’s online CBTi programme is an alternative to referring to a sleep clinic for CBTi and/or follow-on prescriptions for sleeping pills and other medications to aid sleep. However, the lack of trained therapists and sleep experts prevents widespread availability of this treatment in face-face settings. There is strong empirical evidence that CBTi is effective and CBTi has been recognised as the first-line treatment for chronic insomnia (National Institutes of Health consensus, British Medical Association). A summary of the key evidence for insomnia treatment, including published evidence for Sleepstation, is outlined below. The efficacy of CBTi to improve outcomes in primary and co-morbid insomnia has been repeatedly demonstrated, with improvements in both mental and physical health outcomes. A specific form of Cognitive Behavioural Therapy (CBT), designed for insomnia (CBTi), is a well validated treatment, with evidence spanning over 30 years. Insomnia is a highly prevalent and costly health problem that often remains untreated despite the availability of effective treatments for insomnia. Biofeedback is another technique to learn in modifying physiology as it involves looking at muscle tension, heart rate, respiratory rate, and skin temperature and modifying it in real time to see what changes lead to the best relaxing outcome.The evidence supporting the use of CBTi within Sleepstation Different relaxation techniques include progressive muscle relaxation, tensing and relaxing different muscle groups, deep breathing, and visualization of a relaxing scene or experience. The caveat to learning these techniques is not to use them to “get to sleep,” as trying to sleep activates a fight or flight response and can backfire and become frustrating. These practices need to be incorporated during the day at a time when the individual is not stressed in order to effectively learn how to use them and become proficient. There is evidence to support that relaxation techniques are helpful with getting to sleep. The above information provides a high-level explanation of the process, keeping in mind that there are individualized factors that go into the actual implementation.Īdditionally, relaxation techniques are beneficial in creating a sense of relaxation and helping the individual to be in a more restful state. It is worth noting that when sleep restriction is used in the clinical setting, rarely if ever is someone restricted to under 5 hours of time spent in bed, even if they are reporting on their sleep log that they are getting less than 5 hours of sleep per day on average. This is a process that needs guidance, as there are exceptions to implementation to take into consideration, such as someone with bipolar disorder or seizure disorder, or someone who is excessively sleepy during the day. Usually the time in bed window is opened back up slowly over time (week by week), so that the individual does not lose the benefits they have gained. It is a systematic process that takes patience and time. So, for the individual who was in bed for 8 hours and then shortened down to 6 hours for a week or two, they may eventually start to expand the window based on how the sleep log numbers look and how they feel during the day. This works to metaphorically prime the sleep pump to get more consolidated sleep, and then part of the process is expanding the sleep window to find the individual’s optimal window of time in bed. ![]() ![]() For example, if an individual is in bed an average of 8 hours, but they are only sleeping 6 hours on average, then sleep restriction involves shortening that time spent in bed closer to the 6 hours. Sleep restriction is a process of limiting time spent in bed closer to the average time slept. The weekly average is assessed from the sleep log, because there can be daily variation. This is an estimate based on the data from the completed sleep log. Sleep restriction involves assessing how much time the individual is spending in bed versus how much of that time they are sleeping. The first recommended component is sleep restriction, also termed sleep consolidation, because this process consolidates sleep rather than restricts sleep. ![]()
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