This effective treatment could help fight insomnia

It is estimated that more than a third of our lives are spent dream . Every time we sleep, the body works hard to achieve adequate mental and physical recovery, and thus be able to face the next day without problems.

However, not everyone gets a good night’s sleep. According to data from the latest National Health Survey, 63.2% of Chileans suffer from some type of sleep disorder, the most common being insomnia which involves difficulty falling asleep, waking up several times during the night and feeling tired.

Although many people experience insomnia for a few days or weeks, due to factors such as stress, medications, or poor sleeping habits, sometimes it becomes chronic insomnia . In this case, sleep problems occur three times a week and can last for three months, the researchers describe. National Institutes of Health (NIH) .

Long-term lack of sleep could lead to several consequences in the health . One of the clearest is the fatigue which is the extreme feeling of fatigue both physical and mental. Lack of concentration, mood disorders and even mental health problems These are other effects that could result from a lack of sleep.

“Mood disorders like depression and anxiety are also linked to chronic insomnia and poor sleep,” says Dr. Nancy Foldvary-Schaefer, a sleep medicine expert at Cleveland Clinic .

Not sleeping the hours needed has also been associated with weakened immune system the body is therefore more susceptible to contracting diseases or even slowing down the healing process.

Indeed, during sleep, the body produces proteins called cytokines, which are responsible for sending signals allowing the immune system to function properly. However, when there is a lack of sleep, the body generates a greater number of white blood cells, which destroys the immune system.

“After several days in a row without getting enough sleep, you may start to become more susceptible to certain illnesses” completes the specialist.

Studies have also suggested that lack of sleep can increase risk of chronic diseases such as type 2 diabetes, obesity and heart disease .

Although many patients opt for medications to help them sleep well, you should know that this is not the only alternative. There is another safe and effective treatment, backed by medical professionals, that could help end the problem: cognitive behavioral therapy for insomnia, also known as CBT-I or CBT-I .

Cognitive behavioral therapy for insomnia is a treatment that combines non-pharmacological interventions to recognize patterns of thought and behavior that might inhibit or worsen sleep describes the Barcelona Sleep Institute . In other words, the direct causes of the problem are treated rather than just the symptoms.

First, psychologists trained in therapy are dedicated to examining patients’ habits. But unlike other treatments, in CBT-I, professionals help clarify negative beliefs about sleep and replace your thoughts or behaviors with ones that facilitate restful sleep.

Treatment can be delivered in individual or group sessions. It generally extends from 6 to 8 sessions although the duration depends on each patient and their progress.

Aric Prather, a sleep researcher at the University of California, USA, told The New York Times that in many cases, chronic insomnia leads to the idea that sleep is “unpredictable and interrupted” every night. “Every day, people suffering from chronic insomnia ask themselves: ‘How am I going to sleep tonight?'”, explains the specialist.

But the reality is that the dream shouldn’t be like that. And this therapy, in fact, helps patients not only change their erroneous thoughts about sleep, but also learn different strategies for daily relaxation, including deep breathing and meditation.

Research suggests that this therapy is as effective as medications in combating sleep deprivation. Some clinical trials conducted show that 80% of patients who used the therapy improved their sleep and daytime performance. according to an article published in Online psychiatry .

CBT-I also has the advantage of being safe for adults of all ages including the elderly, and do not cause as many side effects in patients, which does not happen with medications. As described by the Mayo Clinic, It’s common for medications prescribed to treat insomnia to cause serious side effects, such as “addiction, withdrawal symptoms, amnesia, and suicidal thoughts.” .

During CBT-I sessions, psychologists trained in this area carry out various interventions to modify thoughts and behaviors that affect the patient’s sleep.

One of the strategies used is limit use of bed for sleeping and sex by eliminating other activities such as watching television or using the cell phone. By allocating this space only for sleep, the patient will mentally associate their bed with sleep and reduce the possibility of thinking about daily worries.

Reduce time spent in bed This is another of the most common interventions. If you cannot fall asleep within 30 minutes or less, it is recommended that you get up and go back to bed only after you have returned to sleep. To do this, according to the New York Times, it is recommended that patients go to a dimly lit area of ​​the house and engage in an activity that does not involve the use of technological devices.

Sleep hygiene This is also a key element of this therapy. These are healthy habits that everyone can adopt to get restful sleep, like avoid consuming caffeine until a certain time, don’t drink too much alcohol, don’t take naps, and keep the room dark and without noise that could cause discomfort at night.