By Audrey Tan

Whoever said sleep is for the weak was probably not having a good time around day two or three. Because as we now know, like food and water, sleep is a vital component of life. It keeps all our body’s systems in check, from physical to emotional and mental well-being. 

Humans need to sleep for at least 7 or more continuous hours a night to function in tip-top condition. In the UK, about half of adults report not getting enough sleep, with at least a third of the population saying they suffer from insomnia. 

Insomnia

Insomnia is a disease that plagues many and is commonly seen in today’s hectic lifestyles and unhealthy diets. This condition describes problems falling asleep, maintaining sleep, and waking up at the wrong time (not getting the entire seven hours or more). 

Sleep deprivation causes imbalances in the body, impairing functions the next day. Not getting 7 hours of sleep every night will eventually affect your quality of life. Physical and mental issues such as fatigue, irritability, behavioural/cognitive problems, memory loss, depression, etc., can occur.

Most of us know the consequences of sleep deprivation and take measures to sleep better. This is evident with the sales of over-the-counter sleeping aids increasing in the UK in recent years. However, as those who have tried sleeping pills know, they rarely work as advertised and can cause groggy side effects the next day. Recent research also links using sleeping pills to cancer and early death. 

So if sleeping pills don’t work, how should you deal with insomnia? Maybe you should consider Cognitive Behavioral Therapy. 

Cognitive Behavioral Therapy (CBT)

Most sleeping problems stem from anxiety and stress. Your body wants to fall asleep, but your mind keeps jumping from one nerve-wrenching thought to another, and before you know it, a few hours have passed. 

This is why CBT is recommended to correct long-term sleep problems like insomnia. Rather than sleeping pills for short-term relief, CBT is a form of psychotherapy that addresses the root cause—the thoughts and behaviours keeping you awake. 

The cognitive aspect of CBT helps identify and deal with anxiety-inducing thoughts or beliefs that may interfere with your ability to sleep. Meanwhile, the behavioural element aids in developing healthy sleeping habits while unlearning unhealthy ones. 

CBT Methods To Try 

Some common behavioural changes that a sleep therapist may recommend include: 

  • Set a sleep routine for a consistent bedtime and wake time daily.
  • To avoid developing poor sleep habits, set sleep limits and avoid staying in bed when you can’t fall asleep. If you don’t fall asleep within 20 minutes, get out of bed and wait until you feel sleepy before returning. Maintaining your usual wake-up time will make you more tired the following night, which makes falling asleep much easier. Doing this may help to gradually improve your sleep.
  • Create a conducive sleeping area by keeping the bed comfortable and tidy and the room quiet, dark, and cool. Maintain the bedroom as only a place for sleeping.
  • Do relaxation exercises such as mindfulness meditation to calm the mind and body before bed.
  • Consider lifestyle adjustments such as reducing caffeine, smoking, or alcohol.
  • Get a medical check-up to assess if your insomnia relates to a medical condition or any medicine you take.

Even if you are not currently undergoing CBT, give the suggestions above a try to start developing a healthy sleep schedule. The best approach is to combine several of these methods but remember to take baby steps to avoid overwhelming yourself. 

Ditch The Meds 

Sleep medications such as sleeping pills are only effective for temporary relief. Alarmingly, some prescriptions can potentially cause severe side effects such as addiction, withdrawal symptoms, memory loss, and suicidal thoughts. They also often cause drowsiness, affecting your ability to stay alert and focused during the day. 

This is why CBT is a more effective treatment for insomnia. Keep in mind that, being a form of therapy, it takes time and effort to see results. But once you develop these good habits and learn to manage your thoughts, they will stick with you for life.

With practically no side effects, Cognitive Behavioral Therapy is a promising treatment for insomnia. Consult with your doctor and ask them to give you a list of clinics or CBT therapists in your area. Think about throwing away the potentially harmful prescription medication and trying CBT, as it can help you take control of the worrying thoughts that keep you up at night. Meanwhile, start to develop healthy habits to facilitate better sleep. 

Hopefully, with better sleep hygiene and CBT helping you reduce your anxiety and stress, you will soon be getting a glorious night’s sleep and waking up fresh and ready to take on the day!