Sleep is central to optimum mind and body functioning, and mental illness and/or addiction certainly has the propensity to disrupt this much-needed aspect of life. If you’ve been finding yourself tossing and turning all through the night, this could be a sign that something is wrong. First, it’s recommended that you speak with a doctor or mental health care professional to see if you have a certain condition that needs to be treated. From there, you can begin taking steps towards promoting relaxation at night so that you can get better rest.
Cognitive behavioral therapy (CBT) has been used to treat a variety of conditions, such as with anxiety disorders, addictions, depression, obsessive-compulsive disorder (OCD), and more. At its core, CBT helps individuals change defeating thoughts into more positive, productive ones through various exercises. Many times, people lose out on sleep due to constant worrying or berating thoughts. When this happens, their blood pressure rises, their heart may start to race, their thoughts seem to be everywhere – when this happens, it’s no wonder a person can’t sleep at night!
CBT is typically used as a therapy, but there are components of CBT that can be used to help you sleep better, such as:
- Avoiding caffeine, alcohol or tobacco before bedtime
- Avoid looking at the clock to see what time it is
- Do not take naps in the middle of the day
- Try relaxation training such as meditation, visualization, imagery, muscle relaxation, and more.
- Stop trying to fall asleep – the very act of doing this can perpetuate you to stay awake. Instead, allow yourself to follow asleep naturally.
- Biofeedback therapy – this can help you learn how to regulate your own heart rate and muscle tension as you record daily patterns.
A 2014 study published in the Journal of Clinical Sleep Medicine sought to evaluate depression symptom severity with CBT for insomnia. Seven CBT sessions were conducted, with a total of 127 men and 174 women involved in the study for treatment of insomnia. Results from the study showed that no matter the severity of depression, participants with insomnia saw positive outcomes of using CBT in various regions of their life, not just sleep.
If you’ve been struggling with a mental illness, addiction or both, speak with a professional from a reputable treatment center to learn more about several types of programs and which one may be right for you. It’s never too late to seek the help you need.
Therapy is a primary component of treatment for rehabilitation from a substance use disorder and/or mental health disorder. Attending treatment with certified clinicians and counselors is critical for a full recovery. At one of New Vista Behavioral Health’s treatment providers, you are receiving exceptional care, held to a higher standard. Our programs result in better outcomes, ensuring a better recovery. For information call us today: 888-316-3665.