Sleep better, live better: CBT-I techniques

The Psychology of It All

CBT for Insomnia Strategies: One effective treatment for insomnia is Cognitive Behavioral Therapy (CBT). Here are some CBT strategies that you can try: Sleep Hygiene: Sleep hygiene involves creating a sleep-conducive environment and developing habits that promote good sleep. This includes creating a dark and quiet sleeping environment, avoiding caffeine and alcohol before bedtime, and sticking to a consistent sleep schedule. Resources: National Sleep Foundation: Sleep Hygiene Tips Relaxation Techniques: Relaxation techniques, such as progressive muscle relaxation or deep breathing exercises, can help reduce stress and promote relaxation before bedtime. Resources: American Sleep Association: Relaxation Techniques for Better Sleep Stimulus Control: Stimulus control involves creating an association between your bed and sleep. This means using the bed only for sleep and sex, and avoiding activities that may interfere with sleep, such as watching TV or using electronics in bed. Resources: Mayo Clinic: Sleep hygiene tips: Establish a healthy bedtime routine Sleep Restriction: Sleep restriction involves limiting the amount of time spent in bed to match the amount of time spent sleeping. This technique can help improve sleep efficiency and reduce the time it takes to fall asleep. Resources: National Sleep Foundation: Sleep Restriction Therapy --- Support this podcast: https://podcasters.spotify.com/pod/show/raymond-zakhari/support