![]() ![]() The American Board of Sleep Medicine has a helpful list of therapists on its website. The American College of Physicians recommends cognitive behavioral therapy as a first-line treatment for insomnia.Īccording to a research review, cognitive behavioral therapy was better at improving sleep efficiency than common drugs, and led to an extra 30 to 60 minutes of sleep time when the two treatment strategies were compared in clinical trials.Ī paper published in December 2019 in the journal Sleep Medicine Reviews found that cognitive behavioral therapy produced clinically significant effects for insomnia that lasted up to one year after the therapy.Īnd, a 2015 study found that just one session of cognitive behavioral therapy plus a self-help pamphlet effectively treated about half the cases of acute insomnia.Ĭognitive behavioral therapy teaches techniques to help you relax, control your breathing and mood, slow down your racing mind, and get to sleep. And definitely in the long-term, cognitive behavioral therapy is significantly better than meds.” “Its effectiveness, overall, is either equal to medications for the short-term or better than the meds. “Cognitive behavioral therapy basically retrains your brain not to associate the bed and the bedroom with not sleeping,” says Attarian. ![]() If improving sleep hygiene and other lifestyle changes alone don’t help with your sleep, the next step is cognitive behavioral therapy to improve sleep and reverse chronic insomnia. If you’re doing all that and still having trouble, don’t lie in bed for hours struggling.
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