![]() without a provider?Ī review of clinical trials found that self-directed online C.B.T.-I. Prather works, for example, has hundreds of people on its waiting list. And one 2016 study found they are unevenly distributed: 58 percent of these providers practicing in 12 states. may prove difficult - especially one who takes insurance - because there are fewer than 700 clinicians trained in behavioral sleep medicine in the United States. Harris warned.įinding someone who specializes in C.B.T.-I. If you’re using a general online therapist directory like Psychology Today, be wary of those who claim to offer insomnia treatment but do not have specific training in C.B.T.-I., Dr. Your primary care doctor may also provide a referral. You can search for a provider who is a member of the Society of Behavioral Sleep Medicine or use the Penn International CBT-I Provider Directory. If you’re having problems sleeping, first visit your health care provider to rule out any physical problems (like a thyroid imbalance, chronic pain or sleep apnea) or a psychological issue such as depression that might require separate treatment, the experts said. leads to more consolidated sleep and shorter time to fall asleep which is a major gain for many,” Dr. In addition, they are told to stay in bed only while drowsy or sleeping. are asked to get out of bed if they are not asleep after around 20 or 30 minutes and do a quiet activity in dim lighting that doesn’t involve electronics. It is especially important that people with insomnia learn to view their bed as a place for restful sleep rather than associating it with tossing and turning. teaches people different ways to relax, like deep breathing and mindfulness meditation, and helps patients develop realistic expectations about their sleep habits. “Every day people with chronic insomnia are thinking about ‘How am I going to sleep tonight?’”Ĭ.B.T.-I. Much of the time, insomnia can lead to the feeling that sleep has become “unpredictable and broken,” Dr. But it also aims to address anxieties and negative beliefs about sleep. does use a series of treatments to target behaviors that are inhibiting sleep, like daytime naps or using digital devices before bed, and replaces them with more effective ones, like sticking to a consistent wake time. is entirely focused on sleep hygiene - the routines and environment that are conducive to good sleep, said Shelby Harris, a psychologist with a private practice in the New York City area who specializes in C.B.T.-I.Ĭ.B.T.-I. Many people mistakenly assume that C.B.T.-I. It can even be adapted for use in children. C.B.T.-I., on the other hand, is considered safe for adults of any age. Sleep aids can carry risks, especially for older people, who may experience problems like falls, memory issues or confusion as a result of using the medication. see improvements in their sleep and most patients find relief in four to eight sessions, even if they have had insomnia for decades, said Philip Gehrman, the director of the Sleep, Neurobiology and Psychopathology lab at the University of Pennsylvania. ![]() Clinical trial data suggests that as many as 80 percent of the people who try C.B.T.-I. is as effective as using sleep medications in the short term and more effective in the long term. ![]() According to a 2020 survey from the Centers for Disease Control, more than 8 percent of adults reported taking sleep medication every day or most days to help them fall or stay asleep. Yet it is rarely the first thing people try, said Aric Prather, a sleep researcher at the University of California, San Francisco, who treats patients with insomnia. Fortunately, there is a well-studied and proven treatment for insomnia that generally works in eight sessions or less: cognitive behavioral therapy for insomnia, or C.B.T.-I. In addition, studies have shown that a lack of sleep can lead otherwise healthy people to experience anxiety and distress. A recent poll from the National Sleep Foundation, for example, found a link between poor sleep health and depressive symptoms. Sleep deprivation doesn’t just create physical health problems, it can also harm our minds. But one in 10 adults is estimated to have chronic insomnia, which means difficulty falling or staying asleep at least three times a week for three months or longer. In most cases, these are short-lived, caused by things like stress or illness. About one in four adults in the United States develops symptoms of insomnia each year. ![]()
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