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Cognitive behavioral therapy can help with sleep issues from "summary" of The Sleep Solution by W. Chris Winter,M.D.
Cognitive behavioral therapy (CBT) is a powerful tool for addressing sleep issues. CBT works by changing the way you think and behave in relation to sleep. It helps you identify and challenge negative thoughts and beliefs that may be contributing to your sleep problems. By changing these patterns, you can improve your sleep quality and overall well-being. One key component of CBT for sleep is stimulus control therapy. This involves breaking the association between your bed and wakefulness. If you find yourself lying awake in bed for extended periods, stimulus control therapy may help you re-establish a positive connection with your sleep environment. By only using your bed for sleep and sex, you can create a stronger association between being in bed and falling asleep. Another important aspect of CBT for sleep is sleep restriction therapy. This involves limiting the amount of time you spend in bed to match your actual sleep needs. By restricting your time in bed, you can increase your sleep drive and improve the quality of your sleep. Over time, your sleep window can be gradually expanded as your sleep improves. CBT can also help address unhelpful sleep habits and behaviors. By identifying and changing these habits, you can create a more conducive environment for sleep. This may involve addressing factors such as screen time before bed, caffeine consumption, or irregular sleep schedules. By making small changes to your routine, you can improve your sleep hygiene and overall sleep quality.- CBT offers a holistic approach to addressing sleep issues by targeting both thoughts and behaviors. By challenging negative beliefs, establishing healthy sleep habits, and addressing environmental factors, CBT can help you achieve better sleep and improve your overall well-being.
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