If you take medicine to help you sleep, take it exactly as prescribed.Ĭall your doctor if you think you are having a problem with your medicine.Avoid or limit caffeine, nicotine, and alcohol.ĭon't use them at all late in the day or in the evening.If that's not possible, try using a sleep mask and earplugs to help you sleep. This clinical trial evaluated the independent and combined effects of a tricyclic antidepressant (desipramine) and cognitive behavioral therapy (CBT) for chronic back pain relative to an active placebo treatment. Keep your bedroom quiet, dark, and cool.Try meditation or other relaxation techniques before you go to bed.For example, before bed, take a warm shower, listen to soothing music, or have a cup of herbal tea. It can help teach your body and mind that it is time to wind down. This will help you to not link being in bed with not being able to sleep. If you can't fall asleep (or fall back to sleep) after about 15 to 20 minutes, get out of bed and do a quiet task until you feel sleepy. Give yourself about 15 to 20 minutes to fall asleep.Use your bedroom only for sleeping and sex.ĭon't read, watch TV, or use your phone in bed.Go to bed at the same time every night, and wake up at the same time every morning. Your plan will likely include a few things that you can try at home. If your doctor recommends cognitive behavioral therapy for insomnia, follow your treatment plan.Follow the treatment plan that you and your doctor made to help you sleep better. The Society for Behavioral Sleep Medicine aims to make CBT and related treatments for sleep disorders a standard of comprehensive care.There are many steps you can take that may improve your sleep. Most CBT therapies for sleep disorders are brief, involving an evaluation and a limited number of treatment visits. The cognitive approach focuses on looking internally to examine, manage, or modify sleep interfering thoughts and beliefs that can interfere with sleep. This could include changes in sleep schedule and changes in the contingencies and reinforcers that promote sleep. The focus is on systematically introducing behavioral changes that have been proven to improve sleep. The behavioral aspect of CBT for sleep disorders focuses on eliminating habits, behaviors and environmental disruptions that stand in the way of quality rest. CBT is supported by scientific data and has a successful track record for treating a variety of sleep disorders. Many Behavioral Sleep Medicine interventions are based on cognitive-behavioral therapies (CBT). Most approaches in Behavioral Sleep Medicine do not involve medications, but some interventions may be used in conjunction with medications or to help patients better tolerate medical therapies such as continuous positive airway pressure therapies for sleep apnea. Sometimes device-based treatments such as bright light boxes are utilized in behavioral sleep medicine treatments. Sleep professionals have recognized the behavioral components of sleep disorders for decades, yet most patients never get a proper diagnosis and treatment.īehavioral Sleep Medicine is an expanding area of sleep psychology that focuses on the evaluation and treatment of sleep disorders by addressing behavioral, psychological, and physiological factors that interfere with sleep.īehavioral sleep specialists utilize evidenced-based therapies that often combine behavioral approaches with cognitive techniques. Sleep disorders and lack of sleep are an under treated threat to the public health. Sleep disorders lower quality of life and contribute to physical and mental health problems. WHAT IS BEHAVIORAL SLEEP MEDICINE AND WHY IS IT NEEDED? 2023 SCIENTIFIC CONFERENCE & BEHAVIORAL SLEEP MEDICINE BOOTCAMP Click on a graphic or the QR Code below for the final program.
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