Psychological and behavioral ways to cure insomnia
When you are having difficulty falling asleep, it can become even harder to do so. Anxiety regarding sleep is a common cause of insomnia. There are many ways to cure psycho-physiological insomnia. Speaking to an insomnia counselor is often a good place to start your search for a decent nights sleep.

What are psychological and behavioral therapies?

These therapies provide reliable changes in several sleep parameters and are considered an effective insomnia cure for some sufferers. Cognitive behavioral therapy (CBT) and relaxation conditions are helpful for both primary insomnia, as well as insomnia that can be caused by some medical conditions and, to a smaller extent, insomnia associated with psychiatric conditions.

How do behavioral therapies work?

Cognitive behavioral therapies work in two ways. First, they help to reduce false beliefs about sleep, such as the misconception that you will have trouble falling asleep, or that unless you get at least eight hours of sleep you will have trouble staying awake at work tomorrow (the cognitive part of the therapy). The second part of the therapy is behavioral and offers solutions for how you can modify your behavior when you’re lying in bed at night and can’t fall asleep.

Tips and tricks from the experts to cure insomnia

Before you sign up for a sleep clinic, a course of cognitive behavioral therapy, or to see an insomnia counselor, there are a number of things you can do that are recommended by the experts.

  • Restrict the amount of time you spend in bed before going to sleep – don’t lie in bed reading, or talking with your partner. It can be helpful to begin relaxing before sleep by doing these things, but do them in the lounge room, not the bedroom.
  • Use the bed and bedroom only for sleep (and sex!) Don’t eat, watch TV or listen to the radio in the bedroom. Knowing that your bedroom is for sleeping only prepares your mind for going to sleep when you are in your designated “sleeping zone”.
  • Even if you are fatigued, make sure that you go to bed only when you are actually sleepy. Physical tiredness does not necessarily equal sleepiness, and it can be frustrating to lie in bed exhausted, but not sleepy.
  • Try to maintain a strict schedule of sleeping, particularly getting up at the same time every morning. If you’ve had a late night, the temptation can be to sleep in, but this can confuse your body and disrupt your sleep schedule.
  • Avoid afternoon napping! As luxurious as an afternoon sleep can be, especially if you’re on holidays, the chances are that you will struggle to sleep at night if you have slept during the afternoon. If you really need a siesta, try to sleep for less than an hour and don’t nap after 3pm.

The mind is a powerful tool and, for many people, believing that you will have a good night’s sleep is all it takes to actually get a restful sleep. An insomnia counselor can help you to attain this self-belief by offering you cognitive behavioral therapy. Speaking with your doctor may also be necessary to devise a back up plan of sleep medicines.