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

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I told her that CBT-I wasn’t going to be a quick fix nor a magic pill, but that it would likely significantly improve her sleep and she would learn sleep-promoting skills that she could use for the rest of her life. This patient guide summarizes AASM’s recommendations for the use of behavioral and psychological (non-drug) treatments for chronic insomnia in adults. Within this framework, efforts are made to identify and eliminate thoughts, behaviors, and feelings that interfere with sleep. When you learn skills to calm your mind and manage stress, you can fall asleep more easily and not wake up with racing thoughts.

What is behavioral sleep therapy?

Because the causes and symptoms of sleep disorders vary widely, CBT should always be tailored to your specific problems. Cognitive-behavioral therapy for sleep disorders is a structured program that helps you identify thoughts and behaviors that cause or worsen sleep problems and replace them with habits that promote healthy sleep. A sleep disorder is a condition that often affects your ability to get enough sleep so that you feel exhausted or drowsy during the day. CBT addresses negative thoughts and patterns of behavior that contribute to sleep disorders or other sleep problems.

At the time of her last session, she fell asleep easily and slept soundly all night without sleeping pills.

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