Cognitive Behavioral Therapy for Insomnia: Does It Improve Your Sleep Quality 😴
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In this video, Shmaya (Steven) Krinsky, Psy.D. discusses the impact of insomnia on our mental and physical health, and how Cognitive Behavioral Therapy (CBT) offers effective techniques to break the cycle of poor sleep.
Linkedin - / shmaya-krinsky-psy-d-56322923a
Personal website - https://www.anxietybhp.com/
Video Transcript:
Hello, I'm Doctor Smagorinsky, founder of Anxiety and Behavioral Health psychotherapy. Today I wanted to talk to you about insomnia, a common sleep disorder, and how cognitive behavioral therapy for insomnia or CBT can help you get the rest you need.
Insomnia doesn't just mean a few sleepless nights. It's a persistent struggle to get the rest of your body and mind need. And so basically what that means is, let's say you recently caught a nasty cold. The coughing and discomfort that you had when you had that cold kept you awake up at night disrupting your sleep pattern. And so in response, you might start staying up later, taking naps during the day, or maybe even relying on caffeine to stay alert.
So if this sounds familiar that that's something that happened to you. You might be experiencing insomnia, but don't worry, you're not alone. Many people deal with insomnia at some point in their lives.
The good news is that there are effective treatments available, and one of the most successful approaches is something called cognitive behavioral therapy for insomnia, or CBT. So CBT is a structured therapy program that targets the underlying causes of insomnia and helps you develop healthy sleep habits.
One of the main key techniques used in CBT is something called sleep restriction. Here's how it works.
So if you're spending too much time in bed but not getting enough sleep, like let's say you go to sleep at 11 and you wake up at nine in the morning, but you're not really getting that amount of sleep. What we'll do is we'll grab we'll quickly and gradually reduce your time in bed to match the amount of sleep you're actually getting. And by doing this, we help your body adjusts to sleeping more efficiently. And what that means is, when you're in bed, you'll actually be asleep for the time that you're in bed. And that leads to better sleep quality and overall well-being. And then slowly, over time, we start to lengthen that sleep. As your sleep improves.
Alongside sleep restriction, CBT also focuses on improving sleep hygiene, challenging negative thoughts about sleep, and teaching relaxation techniques to calm your mind. So if you're struggling with insomnia, don't hesitate to seek help with cognitive behavioral therapy.
For insomnia or CBT, you can break the cycle of poor sleep and reclaim your nights. Remember, a good night's sleep is essential for your mental and physical health. Take care.
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✅Chapters:
00:00 Introduction
00:06 Introduction to Insomnia
00:56 Overview of CBT for Insomnia
01:15 Sleep Restriction Technique in CBT
02:00 Conclusion
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