Online Insomnia Therapy
Online insomnia therapy is an efficient and cost-effective way to manage your sleeping issues. Plus, it’s cheaper and quicker than traditional in-person treatments. There are various types of programs available on the web; those that provide support while working with a provider, as well as those requiring no external input from you.
Cognitive behavioral therapy for insomnia (CBT-I) is a widely prescribed treatment option for adults suffering from chronic insomnia that has been proven 70-80% more effective than sleeping pills*. This combination of cognitive therapy, psychoeducation and behavioral interventions takes place over multiple sessions in order to help you identify what causes your insomnia, alter your beliefs about sleep and create lasting patterns of good sleep hygiene.
CBT-I assists you in adopting healthier behaviors that promote good sleep, such as improving the environment for sleeping and practicing relaxation techniques. It may also reduce or eliminate medication use for insomnia and alter your attitudes about resting more positively.
Additionally, it focuses on the thoughts and beliefs that contribute to your insomnia, such as stress or worry about sleeping. Unfortunately, these perceptions can be inaccurate or unhelpful and lead you to make irrational decisions regarding how much rest you get each night.
Cognitive restructuring helps your provider identify and challenge inaccurate or negative thoughts, then reframe them in a more practical and beneficial light. You will learn to set realistic expectations about how long you should sleep each night, as well as to manage any unfounded worries or anxieties that arise.
By working with a sleep coach, you’ll gain insight into the connection between sleep and other important aspects of your life such as mood or productivity. Your coach will work together with you to craft an individual sleep-wake schedule tailored for both convenience and effectiveness in managing daily tasks.
Your therapist may also teach you relaxation techniques such as meditation and visualization. These practices can reduce your stress levels, relax mind and body, making it easier to drift off to sleep.
Recently, a study revealed that six weeks of online cognitive behavioral therapy for insomnia significantly improved symptoms of chronic insomnia in patients with recurrent and persistent insomnia. On average, they increased their nightly total sleep time by 80 minutes during this time.
It may take up to 6-8 weekly sessions to complete a full program. You will work with an expert in behavioral sleep medicine who will offer guidance and encouragement as you follow along with the plan.
Many people struggle to get enough sleep due to anxiety, depression or other issues. If these are preventing you from sleeping soundly at night, seek professional assistance immediately. Your doctor may suggest cognitive behavioral therapy for insomnia which has been found to be the most successful treatment according to research published by the National Institutes of Health.
Other forms of sleep therapy may include hypnosis and guided imagery, as well as self-help methods like meditation or journal writing. Your therapist will determine which specialized type of treatment is most beneficial for you.
Insomnia can have a detrimental effect on your mood and put you at greater risk for anger, depression and other emotional problems. To get the rest you need without resorting to medications, find an alternative solution with your therapist who will develop a personalized plan that provides enough sleep each night while preventing future sleep issues from returning.