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What are the 4 behavioral tips to improve sleep for insomniacs?

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Furthermore, the effects appear to be ongoing. JL began the CBT-i process by keeping a sleep log for a week that detailed when she fell asleep, how long it took her to fall asleep, how much time she was awake during the night, and what time she got out of bed in the morning. At the end of my investigation, I suggested that JL improve her sleep and eliminate her sleep aids through CBT-i. Chronic sleep disorders, characterized by dissatisfaction with sleep quality or duration, are a common health issue, affecting an estimated 10 to 15 percent of adults in the US.

CBT-I changes the way you think so bed is only associated with sleep and sex, meaning you can’t look at screens, read, or do anything else in bed.

Can CBT help you sleep?

Cognitive-behavioral therapy for sleep disorders (CBT-I), for example, is a specific form of therapy developed for people who are unable to get the amount of sleep they need to wake up rested and refreshed. One of the most important cornerstones of CBTI is education about normal sleep and the factors that influence both sleep quality and quantity. The Department of Veterans Affairs offers its own app called CBT-I Coach, which is suitable for both non-veterans and veterans. CBT-I is considered effective for many types of sleep disorders and even shows potential benefits for people with short-term insomnia.

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