![]() ![]() These same principles can be applied when examining how you think and feel about sleep. This supports the premise behind CBT that it’s the situation that makes you feel a certain way but, instead, your interpretation of the situation. A lot of this has to do with past experiences and, sometimes, traumas. These are all preconceived ideas that, if challenged, you could change to benefit sleep quality.ĬBT helps you to understand that people have different emotional reactions to similar situations based on how each individual views the situation. For example, accepting the fact that if you’re anxious before bed, you’ll never fall asleep or that because you were up too late, you need to sleep in the next day. By accepting these cognitive biases without question, we often process information inaccurately. ![]() While these shortcuts save time, they also leave out important information, creating inaccurate assumptions known as cognitive biases. Your mind is naturally wired to be efficient, which is why we often react to situations and events without giving them much thought. Thinking requires a lot of time and energy. One of the core principles of CBT is that thoughts about ourselves, others, and the world around us are what control our emotional reactions and behaviors. By changing and controlling these thoughts, you can change unhealthy habits and improve sleep. To fully understand how CBT-i works to improve sleep, it’s important to discuss what cognition is and how your thoughts and feelings directly impact your behavior. The strategies you learn through CBT-i can help you to tackle any future sleep problems, and enable you to continue getting the restful sleep you need. Rather than just masking the problem, CBT-i helps you to get to the root causes of your insomnia and find healthy coping strategies. ![]() It helps you develop habits that promote a healthy pattern of sleep.” The American Academy of Sleep Medicine explains that CBT-i, “helps you change actions or thoughts that hurt your ability to sleep well. CBT-i teaches you to replace unhelpful thoughts and behaviors which feed into your insomnia, with positive, helpful thoughts and behaviors to help you get a restful sleep. Colleen Carney.CBT-i is a form of psychological therapy which helps to address the thinking patterns and behaviors which are contributing to insomnia. She also teaches in the university's Department of Psychology.Ĭlick the button above to hear Michael's interview with Dr. She has authored or co-authored several books on the subject of insomnia and is the director of the Sleep and Depression Laboratory at Ryerson University in Toronto. Colleen Carney is arguably Canada's leading clinician in CBT-I. It helps people get more shut-eye by changing the way they think about sleep and improving their habits around bedtime.ĭr. Colleen CarneyĬognitive Behavioural Therapy for Insomnia, or CBT-I, is a treatment program that a growing number of professionals recognize as effective. Good sleepers don't do anything to produce sleep. We engage in a bunch of behaviours to produce sleep. Today, it's also being used to help people conquer their insomnia. Statistics Canada says six people in ten in this country have insomnia, and it can last for days, weeks, months or years.įor decades, psychiatrists and psychologists have been using cognitive behavioural therapy to treat various mental disorders, like anxiety, depression. According to the World Association of Sleep Medicine, almost half the people on the planet - about 45 per cent - are not sleeping well at night. ![]()
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