Fragmented sleep patterns, particularly those caused by insomnia, harm our health and our day-to-day well-being.
Such cases require therapeutic intervention to improve the quality of sleep.
What is insomnia?
Defining insomnia is more about the quality of our sleep and the way we feel during the day than the number of hours we usually sleep.
Resulting in non-refreshing sleep with consequences the following day.
Symptoms of insomnia include:
Effective treatment requires changes being made to our living habits in a consistent and continuous way, consolidating behaviours that support good sleep without the need for medication.
Cognitive-Behavioural Therapy for Insomnia (or CBT-I) is an approach based on how the individual feels and thinks about sleep.
Its main goal is to identify the patterns of behaviour, thoughts, beliefs and habits that give rise to sleep problems.It is important to clear up some common and unhelpful misconceptions about sleep:
- Everyone needs 8 hours of sleep a night;
- A bad night's sleep leads to poor performance during the following day;
- A bad night's sleep impairs a person's functioning for a whole week;
- It is necessary to take a nap in the middle of the day after a bad night's sleep;
- If you spend more time in bed you sleep more;
- It is possible lose control over your ability to sleep.
Some habits that induce insomnia:
What to do when insomnia keeps us up in the middle of the night:
When worrying about sleep makes it difficult to relax at night, we can adopt some strategies.
The aim is to train the body and the brain to associate the bed with sleep and nothing else.
Strategies to learn to associate your bed with sleep and not with insomnia: