How to Cure Sleepness with Congnitive Therapy for Insomnia

How to Cure Sleepness with congnitive therapy for insomnia

- Understanding sleep, sleep hygiene, stimulus control

- Sleep resriction, do meditation and relax

- Thoughts that interfere with sleep

SLEEP DEPRIVATION:

- weight

- diabetes

- hypertension

- ADHD

- Mood and Memory

SLEEP HYGIENE

- drink limit caffeine

- no bright lights

- dont look at the clock

- exercise early

- no alcohol and no smoking

- regular wake up time

STIMULS CONTROL:

- start with your bedtime routine

- only go to get when sleepy

- get up if not asleep in 20-30 minutes

- do something boring

- go to bed again when sleepy

- repeat above as required through night

- wake up same time

SLEEP RESTICTION

- keep a sleep diary

- calculate average sleep

- divide that by aveage time in bed

- pick up new time to go to bed

- get up at the same time every morning

SLEEP RELATED ANXIETY:

- I cannot function on less than 8 hours of sleep

- I should not wake up in the middle of the night

- If i am tired i should go to bed earlier spend more time in bed

- Chronic insomnia is going to harmme

- I will have to cancel my plans

- If i cannot sleep it will ruin my day