Insomania Cure
If you've of all time battled insomnia, and expectations have from 30-50% of the general populace struggling to slow asleep or stay asleep, you have possibly tried all the home remedies for insomnia. Warm milk or herbal tea, hot baths or showers, even counting those fluffy little sheep, you've tried them all and still you're staring at the ceiling, wondering how much time you have before the alarm goes off.
An interactive, online course, based on the principles of cognitive behavioral therapy (CBT), is now available online and may help you get the sleep you need. All from the privacy and comfort of your own home. Online automated courses are able to deliver CBT based therapy for insomnia to your computer, In fact, some U.S. studies have found that on-screen therapy for insomnia might be just as effective as cognitive behavioral therapy delivered face-to-face.
Online programs for insomnia can take a few weeks and typically include downloadable lessons. It's like going through the cognitive behavioral approach, only with your computer instead of a live therapist. There are lessons about insomnia itself, the value of sleep schedules and help practicing relaxation techniques you can use during the day or at night. Students, just as in CBT therapy, set goals for the week ahead and chart their progress.
One course creator, Dr. Gregg Jacobs, an insomnia specialist at the University of Massachusetts Medical School points out, "It's a very safe, very anonymous way of treating their insomnia." About 75% of Dr. Jacobs' insomnia patients report substantial improvement. Total sleep time goes up by almost an hour a night. Two thirds of those using sleeping pills at the start of the program, reduce the medication they need significantly or stop using it altogether by the end.
The interactive program covers the keys to healthy sleep including:
- Your bed is only for sleeping (no reading, TV watching, working) and be sure to have a mattress and pillow of good quality.
- Your sleeping space must be quiet and comfortable, be a regular, comfortable temperature and have shades drawn. - You need to get up and go to bed at the same time each day... even on weekends, holidays and vacations.
- No caffeine, nicotine, chocolate, sugar and alcohol in the few hours before bedtime.
- No large meals at least 3 hours before going to bed, limit fluids from late afternoon on to avoid nighttime bathroom trips.
- No TV news, stimulating, stressful activity within an hour of bedtime.
- Use deep breathing, progressive relaxation or guided imagery to quiet your mind.
- Avoid (as hard as it may be) napping during the day to make up for lost sleep. Insomnia affects people of all ages, even children, with women more often dealing with lack of sleep than men.
Surprisingly, less than half of those with insomnia mention it to their doctor, thinking that they can handle this on their own, or that the problem is simply too trivial to bring up. Some expect that a complaint about sleep will only bring a prescription for sleeping pills, rather than home remedies for insomnia that can be incorporated into their lives.
So, many reject this short-term solution. Assuming you know your doctor's response is a mistake - bring up your problem and ask about a referral to a cognitive behavioral therapist. You'll also want to commit to making the changes to help you sleep and your daytime alertness improve.
Doing what you can to develop healthy sleep habits is super good for your body, allowing you to rest and recharge so that you're both physically and mentally ready to face the day. Do your body a favour. Have a good sleep tonight! Download your Insomania Cure eBook now!
