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According to Martin, sleep hygiene can promote healthy sleep, but it's likely not the singular answer for those with sleep disorders like chronic insomnia and obstructive sleep apnea. Instead, she ...
After identifying the possible underlying causes and the factors contributing to insomnia, the person can begin taking steps towards getting better sleep. In CBT-I these steps include stimulus control, sleep hygiene, sleep restriction, relaxation training, and cognitive therapy. Some sleep specialists recommend biofeedback as well. [2]
Sleep hygiene is a behavioral and environmental practice [2] developed in the late 1970s as a method to help people with mild to moderate insomnia. [2] Clinicians assess the sleep hygiene of people with insomnia and other conditions, such as depression, and offer recommendations based on the assessment.
They include habits which provide a good foundation for sleep and help to prevent insomnia. However, sleep hygiene alone may not be adequate to address chronic insomnia. Sleep hygiene recommendations are typically included as one component of cognitive behavioral therapy for insomnia (CBT-I).
The Basics: How Good Sleep Hygiene Supports Wellness. Not only does being well-rested make you feel more prepared to take on the day, but it also offers countless other benefits, including:
Cognitive behavioral therapy for insomnia is a multicomponent process that is composed of stimulus control therapy, sleep restriction therapy (SRT), and sleep hygiene therapy. [185] One of the components is a controlled regime of "sleep restriction" in order to restore the homeostatic drive to sleep and encourage normal "sleep efficiency". [186]
For people with insomnia who spend a significant amount of their time in bed awake, feeling anxious and irritated, sleep restriction therapy can help boost their sleep efficiency, making the bed a ...
Patients were 1.58 times more likely to be well in any study month if they received intensive psychotherapy (cognitive-behavioral therapy, family focused therapy, or IPSRT) than if they received collaborative care in addition to pharmacotherapy. [18] They also had significantly higher year-end recovery rates and shorter times to recovery.