Insomnia: What To Do If It Is Severe Or Chronic?

Behavioral actions are useful for readjusting your lifestyle habits to practices that promote good sleep. This involves, for example, spending less time in bed to reassociate it more clearly with sleep and falling asleep. So, if you can’t fall asleep, it’s more effective to get up and keep busy until you feel sleepy coming.

In the same way, you will be invited to adapt your bedtime schedule to the time when you feel tired to avoid going to bed too early, as this leads to ruminations about the fact that you are not sleeping, which prevents precisely the body from falling asleep. Relaxation techniques can help you manage the mental over-activation that the sleep disorder causes you to experience and which reinforces it.

Finally, cognitive restructuring aims to correct dysfunctional beliefs and thoughts that keep you in the vicious circle of not being able to sleep, such as setting unrealistic goals for your sleep. These lead you to develop performance anxiety due to your expectations of immediately finding a normal and restorative sleep time, which on the contrary, contributes to fueling stress that interferes with falling asleep.

It will also be a question of putting into perspective the presumed effects of this sleep disorder on your daily life: when we sleep badly, we tend to identify this difficulty as the source of all our problems, which contributes to feeding a vicious circle—made of pressure and anxiety that prevents an effective resolution of the original difficulty.

If you suffer from severe and chronic insomnia, don’t be alone in the struggle to get back to good sleep: it is important to get help to overcome this complex disorder which has real repercussions on your quality of life.

If you have a mental disorder associated with a sleep disorder, the specific treatment of the disorder by psychotherapeutic, supplements like lice treatment philadelphia for example and psychiatric support can allow you to free yourself from the impossibility of sleeping in the same movement. If it persists despite the resolution of insomnia symptoms, it should be treated independently. The treatment of sleep disorders today favors non-drug measures.

Indeed, although hypnotics or sleeping pills can be used to treat acute reactive sleep difficulty, they must be prescribed for a very limited period and are not recommended as part of the treatment of chronic insomnia.

Cognitive and behavioral sleep disorder therapy is practiced by therapists specializing in this disorder because it has immediate effect that rivals drug treatments: unlike sleeping pills, its benefits are maintained over time. This therapeutic method aside for example is organized around three axes: education in sleep hygiene, behavioral actions, and cognitive restructuring. This brief therapy is usually organized into 5 to 8 sessions of one-hour maximum.