{"id":3906,"date":"2023-07-14T08:00:04","date_gmt":"2023-07-14T12:00:04","guid":{"rendered":"https:\/\/newleafcenters.com\/?p=3906"},"modified":"2024-12-15T02:22:35","modified_gmt":"2024-12-15T02:22:35","slug":"wellness-behavioral-therapy-insomnia","status":"publish","type":"post","link":"https:\/\/newleafcenters.com\/blog\/wellness-behavioral-therapy-insomnia\/","title":{"rendered":"Wellness Behavioral Therapy For Insomnia"},"content":{"rendered":"

Wellness Behavioral Therapy<\/span> For Insomnia<\/span><\/b><\/h4>\n

You look at the clock: 2:09 a.m. You groan. You\u2019ve been lying in bed, awake, for over three hours. You have to be up before 7 a.m., meaning you will get less than five hours of sleep\u2014 at best. You\u2019re super stressed about falling asleep, and your mind is racing: Why does this keep happening? I\u2019m going to feel awful tomorrow. Why won\u2019t my body sleep?<\/em><\/span><\/p>\n

If you\u2019ve been having trouble falling asleep, staying asleep, or waking up too early and can\u2019t fall back asleep, you have insomnia. If this happens for at least three months, it\u2019s chronic insomnia.<\/p>\n

You may feel stuck in a pattern of sleepless nights and tired days, but chronic insomnia is treatable\u2014 though not necessarily by reaching for a sleeping pill. Wellness behavioral therapy for insomnia is the preferred first-line treatment for chronic insomnia disorder.<\/p>\n

Changes From Wellness Behavioral Therapy<\/b><\/h4>\n

Wellness behavioral therapy empowers you to be your coach by addressing thoughts and behaviors interfering with sleep. Wellness behavioral therapy can be used with or without sleep medications, though when used on its own, you get away from medication downsides and side effects.<\/p>\n

Of course, Wellness behavioral therapy for insomnia is no quick fix. As with anything new, it takes consistent effort and even some patience to see results. Mastering just a few Wellness behavioral therapy changes initially may be easier than trying too many all at once, which can get overwhelming and be counterproductive.<\/p>\n

As explained in the name, Wellness behavioral therapy, one aspect of WBT focuses on changing behaviors. In the case of insomnia, this means forming routines that encourage sleep. You may already be familiar with many of these practices. They include going to bed and waking up at the same time each day, relaxing before bed, avoiding caffeine in the late afternoon and evening, and exercising regularly. You should also avoid daytime napping and get out of your bed at night if you don\u2019t feel sleepy, which helps your mind associate your bed with sleep.<\/p>\n

But WBT\u2019s other focus is \u201ccognitive\u201d\u2014 your thinking. Positive self-talk and calming your mind are two cognitive strategies to treat your insomnia and think your way to sleep.<\/p>\n

Positive Self-Talk (Cognitive Restructuring)<\/strong><\/span><\/h4>\n
When you\u2019re having trouble falling asleep, you might find yourself thinking things like:<\/span><\/div>\n