 |
How can cognitive-therapy help you?Cognitive-therapy is based on the idea that the way you think the way you behave. By changing your thought processes (cognition) your behavior also changes. When it used as an insomnia treatment, cognitive therapy usually required four to eight weeks training to own the new behavior. In contrast to the above accepted practice, I shall teach you how to achieve your goal in bed 15 minutes a day and achieve your goal in two to three weeks. The more you practice it (a few minutes at a time) the easier you'll fall asleep. People with insomnia often sleep more than they realize. The second part of cognitive-therapy in insomnia treatment deals with behavior, or what sleep experts call "sleep hygiene." This helps to reprogram the part of the brain that governs the sleep-wake cycle. You should help the process by: Getting up at approximately the same time every day, even on holidays and weekends. Get as much natural light as possible during the day and sleep in a quiet darkened room. Go to bed only when you think you can fall asleep. If you haven't dozed off within 20 to 30 minutes, get out of bed and do something else until you feel drowsy. Limiting the amount of time, you spend in bed when you're not actually sleeping. Avoid napping during the day. Avoid caffeine, nicotine and alcohol, especially late in the day. Start winding down an hour or two before bedtime.
Stop watching television or using the computer.
Devote 20 minutes to put the children to sleep. Devote 20 minutes to prepare yourself to go to bed. (Washing your teeth etc..Take a warm bath.) Read 20 minutes in bed. Now you are ready to go to sleep. If 20 minutes is too little or too much for you, just adjust the regimentation time.
|
