among the methods for sleeping what you will discover in this article is one of the most effective. Tested by medical statistics.
in previous articles relating to sleeping methods (remedies, devices, etc.) and to causes of sleep problems, I started from polls made to those available and kind people who have lent themselves to this analysis.
They were people I had theirs of contact email that they had left me on the occasion ofblog entry.
If you were among these, thank you! your answers have also helped others to better frame their problem related to sleep and perhaps with the indications provided they have also improved it 🙂
The other previous articles on the subject 'sonno'are the following (you can access each by clicking on the title):
Those answers also provided a statistical framework, which as you will see later in this article, is largely superimposable to the authentic medical statistics worldwide about sleep problems.
This is interesting…
In our 'statistical' framework (numerically reduced to about 50 individuals) they emerged strong and clear some variables that are repeated about causes that prevent good sleep and to effects of lack of sleep perceived during the day.
- 1 Sleeping Methods: The Cognitive Behavioral Approach (CBT)
- 1.1 First of all, what is insomnia?
- 1.2 Primary insomnia
- 1.3 Secondary insomnia
- 1.4 The primary insomnia cause
- 1.5 Hypothalamus-pituitary-adrenal axis
- 1.6 How to reduce hyperarousal (and go back to sleep well)
- 1.7 Dysfunctional beliefs (prevent good sleep)
- 1.8 Dysfunctional habits (prevent good sleep)
- 1.9 Cognitive distortions in insomnia sufferers
- 1.10 Cognitive behavioral strategy: integrated approach
- 2 Sleeping methods: Relaxation techniques
- 3 Sleeping methods: Stimulation control technique
- 4 Sleeping methods: Sleep hygiene
- 5 Sleeping methods: Sleep restriction technique
- 6 Sleeping methods: Additional techniques (cognitive intervention)
- 7 Sleeping methods: Other cognitive strategies (paradoxical intention)
- 8 Sleeping methods: herbal medicine as a synergistic solution
Frequent causes of insomnia
Such as i bad thoughts and concerns that generate anxiety, which then prevents you from falling asleep and sleeping deeply.
Sometimes a traumatic event it was the "zero point" from which a insomnia which has lasted for years.
Or a physical trauma (bone fracture or other) that causes pain it is the trigger for the difficulty in falling asleep and staying asleep.
Another classic cause that we also highlighted in our survey is related to the symptoms associated with menopause, where often hot flashes during the night interfere with rest.
Not surprisingly, both concerning anxiety and the symptoms of menopause, are the women to suffer more and with a greater frequency of sleep disorders than boys.
If you are a woman also read the article "Natural remedies for sleeping”(A lot of information in this article could help you).
Women are more at risk
Women are in fact affected by them greater psycho-emotional sensitivity, which on the one hand makes them more suited to the role of suckler of the family, on the other hand it makes them more vulnerable to all the inconveniences related to stress and anxiety.
But even here as you will see the remedy exists, just know where to look ...
Moving on to official medical sources, what comes out?
A more detailed picture emerges but in any case aligned to what it was already emerged via blog polls.
In this article we start from the official perspective because: a) obviously it has a higher value e b) starting from this, I will present you one strategy which has a high success rate in overcome insomnia without drugs...
Sleeping Methods: The Cognitive Behavioral Approach (CBT)
I like this approach, not just because it has proved to be one of the most effective ways to combat insomnia without drugs, but also because requires an active commitment of the patient (followed by the therapist).
Every time the request is made personal participation to improve your health, make progress as an individual.
Grow, better, become stronger and you progress.
Life asks you to participate, not to sit, or lie down, throw down some pill pharmacological and hope to wake you up then healed.
It will not happen…
THEself-discipline (not the violent one, but the wise one) is the only effective tool to move forward in life, on all levels. It's not easy, but it brings finest fruits in the long term.
Despite the cognitive behavioral approach has clinically demonstrated to bring great improvements to those suffering from insomnia, for most people is difficult follow him, precisely because it requires a certain ability to autoregulation (Self-discipline).
So if you suffer from insomnia and want to try the cognitive behavioral approach, know that it requires a minimum commitment but it is effective in most cases (followed by a therapist).
First of all, what is insomnia?
Insomnia is normally divided into primary insomnia e secondary insomnia.
THEprimary insomnia it occurs in the absence of other psychiatric or medical disorders. That is, in this case insomnia is a independent disorder from other diseases, be they organic or psychiatric.
THEsecondary insomnia, on the contrary it is caused by a known physical or mental disorder with pathological characteristics.
Thus, in this case a physical or mental illness is the known cause of insomnia (which arises as a result of these causes). By eliminating - when possible - these causes also insomnia resolves.
Among the primary insomnia of adults, they are defined 5 categories:
1. Adaptation insomnia (or situational, transient, acute insomnia)
It is presented at one identifiable stress (a grief, an emotional conflict, etc.). It is normally an insomnia of short term (from a few days to a few weeks), which is resolved when stress is exhausted or when there is an adaptation to stress.
However, this is an alarm bell because this type of insomnia, even if it is normally transient, sometimes can trigger a chronic event if certain premises exist (indicated below ...).
2. Psychophysiological insomnia
It is considered the most frequent form of primary insomnia. It is characterized by insomnia conditioned or learned and associated with two main causes.
La first cause is due to one somatization of the fear of not sleeping. When there is a certain degree of insomnia, then they can arise excessive concerns about not being able to fall asleep or not getting enough sleep, which in turn feed the problem.
The more anxiety and fear of insomnia grows, it will be less easy to relax and fall asleep. Thus one generates a vicious circle which can lead to a state of chronic insomnia, perpetuated by the very concern of insomnia.
La second cause consists of the conditioning processes, which are constituted by the wrong associations between stimuli.
What does this mean?
In practice, it happens with some frequency that he or she who suffers from insomnia, start creating associations (mental conditioning) between the environment and the hours to be dedicated to the sleep that they are dysfunctional to good sleep.
Example: in an individual who sleeps well, the bed is associated with rest and the 23: 00 hours are associated with the moment you go to rest.
In a person suffering from insomnia often the bed becomes associated with staying awake and the 23: 00 hours become associated with the moment in which one tries in vain to rest.
You understand well that when this type of conditioning is generated, it becomes even more difficult to solve the problem of insomnia. But the cognitive behavioral method can help restore the best and most functional associations to good sleep.
All is not lost, in fact, the brain is plastic and adaptable ... of course, it also depends on personal openness to change.
Some are well willing to change positive and some are more petrified 🙂
… Yes, I understand what you mean. I like to think I'm among the least petrified anyway! thanks…
However, due to an additional effort to change dysfunctional habits, the state of discomfort experienced by those who have to live with insomnia is also helpful.
Il severe discomfort produces a thrust to do what is necessary to get away from the pain and approach a state of greater well-being.
This is what is meant when it is said that evil leads to good...
3. Subjective insomnia (or paradoxical insomnia, pseudoinsomnia)
This is perhaps the most primary type of insomnia strana for its characteristics. In subjective insomnia, the subject reports difficulty understanding if you are in a state of sleep or waking.
Often patients suffering from subjective insomnia, examined in sleep centers, report that they are in a waking state when the traces confirm that they are in a state of sleep.
So this kind of patients while they rest with their eyes closed and feel awake, actually they would sleep, at least according to their brainwave tracing. This is why it is also called paradoxical insomnia.
It cannot be excluded that measuring instruments current are not powerful enough to detect differences between this type of patient and a normally sleeping person.
Probably this is the kind of insomnia less understood of all.
4. Insomnia from inadequate sleep hygiene
This type of insomnia is caused by behavior under the control of the patient I am dysfunctional to promote good sleep.
There are unhealthy habits compared to sleeping well and as such can be easily changed with some good will.
Habits that row against good sleep:
- Practices that determine an increase in nervous activation (use of caffeine and / or nicotine, excess of cognitive activity before going to bed or during periods of night awakening).
- Practices contrary to the physiological mechanisms of sleep regulation (afternoon naps prolonged or too close at the time of night rest, irregular sleep times).
When present they contribute to the worsening and maintenance of other forms of insomnia.
Normally an improvement in habits related to proper sleep hygiene they are not enough on their own to solve a typical case of primary insomnia, however I am of help and support.
They should go then integrated with other approaches (which you will see later).
5. Idiopathic insomnia
It is a type of insomnia that begins in childhood e persists even in adulthood. It has some significant differences compared to other types of insomnia:
- It is basically more persistent
- The patient presents a less discomfort related to this type of insomnia (albeit persistent), probably because over the years it has unconsciously developed strategies for handle this disorder
- The hypothesis of a triggering cause in this case is placed in the context of neurological mechanisms responsible for the sleep-wake regulation. Something in thebiological clock does not work how it should (probably it's the deactivation process - which normally causes a person to fall asleep - that doesn't work as it should)
THEcognitive behavioral approach deals exclusively with primary insomnia, however, to have a complete overview I report briefly also the characteristics and causes of secondary insomnia.
Le secondary insomnia they are due to a medical condition (also associated with substances or drugs) or related to another mental disorder.
1.Insomnia due to a known physiological condition
- Chronic pain
- Breathing difficulties
- Alzheimer's disease
- Restless legs syndrome (associated with kidney weakness)
- Menopause symptoms (hot flushes)
2. Substance-induced insomnia (from substance abuse)
It derives from the excessive and / or irrational consumption of drugs, drugs or food that act on the central nervous system as exciting (eg: caffeine) or as depressants (example: alcohol).
Strangely, even the depressing substances, like alcohol, can disturb sleep.
At the beginning they can induce sleep in the initial phase (latency phase), then during the central phases of sleep they contribute to fragment it and thus reduce its quality.
So alcohol is also an illusory means of helping you sleep better, like drugs, but drugs are definitely worse and that's why ...
La suspension of substances of abuse, alcohol or drugs hypnotics - following a developed addiction - can cause said insomnia rebound insomnia. Which can lead to dependence from the drug.
Medical statistics indicate how ineffective pharmacological intervention insomnia.
Firstly because prolonged use of a hypno-inducing drug leads to tolerance of that drug and a consequent reduction in the effect.
Thus the patient begins to increase the dosage as the weeks go by, nevertheless thePharmacological effect decreases.
At this point, the patient finding the drug ineffective can try to interrupting taking.
At that point the probably will activaterebound effect, so as soon as the drug stops, a drug appears insomnia often worse than the initial one.
Ah well, good rip off, stay calm 10 days and then cracked eyes and chronic insomnia paranoia worse than before. No thanks…
On the contrary, thecognitive behavioral approach has demonstrated empirically of work better than drugs and without the side effects that they inevitably carry behind.
But despite these evidences it seems that most doctors still prefer to opt for the simplest solution even if it turns out the more ineffective: the pharmacological one.
Un hypno-inducing drug, so it will probably lead you to the condition of frustration worst ever.
Although there are cases that may require this type of intervention, in general it is better to look around for quality solutions like strategies and natural remedies, including the cognitive behavioral approach.
3. Insomnia not induced by a substance or by a known physiological condition (another psychiatric insomnia)
It's a consequence of a mental disorder known. Among the most common psychiatric disorders that can cause insomnia:
- Major depression
- Bipolar disorder
- Generalized anxiety disorder
- Panic attacks
The primary insomnia cause
If we condense the most accepted hypotheses in the context of causes of insomnia we obtain that primary insomnia is caused byiperarausal.
What is hyperarousal?
The hyperarausal is one hyperactivated state of the central nervous system and / or the autonomic nervous system, or the lack of reduction in activation during the night.
This does not exclude that there is a genetic component that plays a role in the appearance and evolution of primary insomnia.
Normally the genetic predisposing factors are activated and deactivated also due to environmental influences.
The hyperarousal (or hypactivated state) can be highlighted through indicators of physiological activation of the nervous system, as well as through different cognitive, emotional and behavioral manifestations such as worries, anxiety and hyperactivity.
Il relationship between psyche, brain and body is already well known in the discipline of PNEI (psycho neuro endocrine immunology).
One was also highlighted in the field of traditional medicine hyperactivated state of the axis Hypothalamic-Pituitary-Adrenal insomnia.
In other words, those with insomnia tend to suffer from one he was also overexcited during the night.
This overexcited state is also recognizable by specific markers as high levels of ACTH hormone (adrenocorticotropic) and di cortisol in plasma in the evening and at night.
At this point, I understood that this hyper-activated (or over-excited) state determines and worsens insomnia, what to do?
Need reduce hyper-activated status (iperarousal) of the nervous system.
Note: Other scholars see the problem of insomnia from the point of view of a failed deactivation of arousal (de-arousal) rather than an excessive intensity and persistence of the arousal (iperarousal).
But the intent of the article is the same, just knowing how to get back to sleep better and this can be achieved by reducing the levels of "excitement" (activation) nerve.
How to reduce hyperarousal (and go back to sleep well)
From the sector studies it was understood that in people suffering from insomnia they trigger psychological dynamics which tend to repeat themselves, as in one recurring pattern.
These dynamics are dysfunctional to good sleep, why support the state of hyperactivation (iperarousal) of the nervous system. The more you let these dynamics consolidate, the more the likelihood of insomnia resolving on its own is reduced to zero.
Here are the beliefs and dysfunctional habits that are established in those suffering from insomnia, making it difficult to break this vicious circle.
The cognitive behavioral approach with the support of the therapist can redirect these trends harmful.
Dysfunctional beliefs (prevent good sleep)
- Unrealistic sleep expectations
They arise from ignorance of the real mechanisms that manage the processes of sleep. Following which the patient puts into practice behaviors that he believes to be positive but actually have opposite effects.
- Concerns about sleep loss
It consists of fears about not being able to fall asleep.
- Concerns about the consequences of sleep loss
These are all the excessive concerns about the consequences of some sleepless nights. Even if a long period of sleep debt can lead to various organic problems, the more you feed the fear the more difficult it will be the process of falling asleep.
In this section of dysfunctional beliefs a fundamental point emerges to understand and resolve primary insomnia: fear. Fear and excessive concern do nothing but feed overactivation of the nervous system by eliminating the prerequisites for a good night's sleep.
Furthermore, scientific evidence leads to thinking of a automatic sleep mechanism.
That is, those who sleep well go through a completely automatic process that takes them from the waking state to the state of sleep and must not at all try to fall asleep.
Just the fact of strive to sleep and committing to doing so triggers ahyperactivation (iperarousal) which prevents the natural process of falling asleep.
Paradox (dysfunctional): the more you commit yourself to falling asleep the less you can.
In fact, often those who suffer from primary insomnia fall asleep more easily in front of the TV, or on the sofa while relaxing in a reading, precisely because these activities distract from the commitment to fall asleep.
... aaaah, you understand, I just had an epiphany, now I understand why I just collapse in front of the comedy movie on TV in the evening. It's like reverse psychology for kids: don't you want to go to sleep? ... of course, then watch TV! :) :) :)
This happens thanks to one disabling (de-arousal) natural brain, which predisposes to sleep especially when there are other satisfied requirements.
I two requirements basic consist of:
- In choosing one time that is suitable for falling asleep (ex: 23 hours: 00)
- A sufficient homeostatic pressure (a certain number of hours spent in an alarm state) to facilitate falling asleep
If you choose an unsuitable time to fall asleep (like the 11: 00 in the morning) and / or you have not accumulated a sufficient homeostatic pressure (for example because you took a nap at the 17: 00) then the basic assumptions no longer exist to fall asleep.
Dysfunctional habits (prevent good sleep)
- Irregular rhythms
Helping to re-establish a healthy sleep-wake rhythm in which you go to bed and wake up at set times, facilitates good sleep.
- Excessive time in bed
Spending too much time in bed trying to make up for lost hours of sleep and / or staying in bed if you can't sleep are both habits that do not help good sleep.
- Abuse addiction to hypnotics
The use and abuse of hypno-inducing (or hypnotic) drugs reduces their effectiveness within a few weeks, and their interruption can lead to a worsening of insomnia (rebound). This can lead to a state of intensity worse than insomnia compared to when the drugs were taken.
Change these dysfunctional beliefs and habits with functional correspondents to good sleep reduces hyperactivation of the nervous system.
Consequently the state of discovery relaxation prepares for one good night's sleep.
This is mainly where the intervention of the cognitive behavioral approach to insomnia consists.
Cognitive distortions in those suffering from insomnia
If we go even deeper into the causes of primary insomnia we discover very interesting details, because they concern universal mechanisms of the human mind: le cognitive distortions.
(Scherzetto! This is not the kind of cognitive distortions I am talking about but it gives the idea)
Here science intersects with spirituality (the authentic one) ...
In fact, the cognitive distortions they are mental processes that each of us carries out to a certain degree, at all levels, which generate many gods problems we face in life.
And the cognitive distortions are nothing but effects of ignorance.
La Yoga philosophy codified in Yoga Sutras of Patanjali identifies Avidya (theignorance) as the first is more important source of suffering (Klesa).
Ignorance is reduced (impossible to think of overcoming it completely) with it study of the best sources of knowledge and with the awareness (the observation).
The cognitive distortions - in this specific case - are gods intuitive thoughts that an individual has regard to his own problem of insomnia, starting from which he implements strategies that in reality are useless or more often harmful.
What are they specifically?
- Misperceptions about the need for sleep and the effects of its loss (which cause excessive concern)
- Incorrect attributions on the causes of insomnia (ignorance about the real causes of insomnia)
- Tendency to amplify the consequences of little and bad sleep (which causes excessive concern)
- Dysfunctional beliefs about sleep-promoting behaviors (ignorance about behaviors that promote good sleep)
- Poor self-efficacy perception of one's sleep (which causes excessive concern)
This level of cognitive distortions is one of the focal points on which the cognitive behavioral therapist intervenes...
Clearly the intent of the person performing these behaviors starts from a positive intent.
In other words, try to solve your problem with the means at your disposal (using the naive or intuitive thinking).
Bad good intentions are not enough, we also need the correct knowledge of the best strategy to solve a given problem.
In fact, reality often confronts us with the evidence that the effective solutions are counterintuitive (we must squeeze our brains to understand, it is not enough to accept the first thought that comes to mind about a thing).
Cognitive behavioral intervention acts first of all at the level of cognitive distortions
To begin to act on cognitive distortions, the patient is required to take note sleep data and watch over a special one sleep diary.
This patient diary represents the objective data container and incontrovertible that the patient himself has set up.
With the support of this diary the therapist begins to change the patient's erroneous point of view towards a more objective point of view and aligned to the "objective reality".
This healthy change of perspective of the patient helps him to establish behaviors more functional to good sleep.
Parallel to this change of perspective, one is also often undertaken synergistic intervention with other methods (without drugs) of proven effectiveness.
Cognitive behavioral strategy: integrated approach
To deal with insomnia with the highest probability of success the cognitive behavioral strategy enacts aintegrated approach, whose main objective is to decrease arousal (hyperactivation) of the nervous system.
The techniques used in cognitive behavioral strategy to reduce arousal (hyperactivation) and at the same time to decrease performance anxiety about falling asleep are as follows.
Sleeping methods: Relaxation techniques
- Progressive relaxation
It consists of alternating short periods of voluntary muscle contraction (5-10 seconds) and relaxation (approximately 1 minute) of the main muscles of the body. The exercise requires above all to focus on the pleasant sensations that are perceived later the act of muscular relaxation.
- Imagery technique
Take advantage of the brain's ability to create images, which have an effect on the body as if they were real 'things'. By choosing pleasant scenes taken for example from the natural world (landscapes, etc.) and immersing yourself in them you get a pleasant feeling of relaxation.
- Autogenic training
In short, autogenic training combines progressive relaxation with imagery. This technique also focuses above all on the feeling of heaviness that is perceived in the different areas of the body following the exercises.
Yoga, pranayama, mindfulness meditation, Buddhist meditation (in all its variants), each of these techniques lead to the same beneficial result: calming the mind. In the context of cognitive behavioral strategy, this greater benefit of meditation is used to achieve a reduction in hyperactivity.
Sleeping methods: Stimulation control technique
The goal of this technique is to recreate apositive and functional association between the sleep environment and sleep.
Le directions to follow are the following:
- I go to bed only when I sleep
- I do not use the bed to mull over things done or to do or other concerns and not even to discuss with the partner / partner, talk on the phone or for other demanding things. I avoid eating in bed and even using it to read or watch television. I will use the bed only for sleeping and sexual activity.
- Before going to bed I regularly carry out activities that also serve to signal to my body and my mind that it is time to go to bed to sleep. For example, I prepare some things for breakfast the next day, fix the alarm clock at the desired time, brush my teeth, wear my pajamas, etc. I also make sure that my bed is as comfortable as possible. Once in bed I take the position that sleeps the most for me.
- Just in bed I turn off the lights and go straight to sleep. If I don't fall asleep within a reasonable time (within 15 minutes) I get up, go to another room and do some other relaxing or boring activity until I feel sleepy again. When I feel sleepy, I go back to bed to sleep.
- Every time I wake up during the night and not falling asleep again within a reasonable time (about 15 minutes) I repeat the operations described above.
Please note:: this step is one of the most difficult, because it requires a quite demanding effort of will, but it is also one of the most effective steps when it is undertaken.
- I keep in mind that sleep is not controlled. People who sleep well do nothing, they let sleep happen spontaneously. Instead, if you try to sleep, your mind and body are activated and this prevents the beginning of sleep.
Sleeping methods: Sleep hygiene
The rules of sleep hygiene follow a rationale that is based on what science knows about gods sleep regulation mechanisms.
The rules for proper sleep hygiene:
- Get into bed only if you feel sleepy.
- To wake up at approximately the same time (including weekends).
- To avoid daytime naps.
- Do not take alcohol in the last two hours before going to bed.
- Do not take exciting substances (eg: caffeine) in the six hours before going to bed.
- To avoid to smoke in the last half hour before going to bed.
- To avoid to eat chocolate and sugar and to drink large quantities of liquids before going to bed or in intranotturni awakenings.
- To practise physical activity regularly but not before going to bed.
- Make the bedroom as comfortable as possible.
Sleeping methods: Sleep restriction technique
The whole organism and its individual systems are regulated in a homeostatic way, ie the body "strives" to maintain its functional balance.
Whenever an external element interferes with the balance of the organism, this puts in place mechanisms that tend to restore balance automatically.
The homeostatic principle of sleep regulation is based on the duration of waking period. Specifically, the Drowsiness and depth of sleep increase according to the duration of waking continuous immediately before sleep.
Very simply, if you get to "sleep diet"For example, forcing you to stay awake for a certain period of time (skip a night's sleep and try to get to the 23: 00 the next evening), the homeostatic pressure of sleep will be such as to facilitate the phase of falling asleep and the depth of the sleep.
An easy way to put the sleep restriction technique into practice is to delay the time you go to bed in the evening and / or anticipate the morning awakening time (sleeping anyway no less than 4-5 hours).
Sleeping methods: Additional techniques (cognitive intervention)
Cognitive intervention acts on the patient's (erroneous) personal beliefs that support the (wrong) behaviors he puts in place, which only end up making insomnia worse.
The main cognitive categories identified on which the therapist acts by redirecting them appropriately are the following:
- Unrealistic expectations about sleep needs and incorrect sleep disorder assessments.
Even if sleep plays an important role in health, theexcessive concern of the patient in relation to his insomnia disorder ends up increasing his anxiety and fears. Which remove from the state of relaxation necessary for good sleep.
The therapist then tries to drive towards one loosening of the patient's anxious thoughts, obtaining greater serenity which is the indispensable prerequisite for a good rest.
- Incorrect attributions to daytime deficits.
In this case we mean the tendency to think that one's own performance during the day will be scarce with negative repercussions on work or other activities.
Here too the excessive concerns act as a trigger in hyperactivation of the nervous system and as such must be resisted.
A more lucid and objective evaluation of the therapist can scale back these concerns and weaken their negative impact on sleep.
- Wrong conception with respect to the causes of insomnia.
The misconceptions concerning one's own problem of insomnia are fundamentally based on the tendency to think that this has originated from biological factors (genetic, etc.) and therefore both out of its control.
On the contrary, medical statistics show that a structured intervention like the one indicated in this article (and with the guidance of the therapist) is frequently able to to cure insomnia.
The role of the therapist in this case is precisely to put the patient in front of the evidence that in most cases insomnia can be cured without drugs.
So as to motivate the patient himself to perform concrete actions towards healing.
Practical instructions for cognitive intervention
- Dedicate 20 minutes, at the beginning of the evening (for example towards the 19: 00) to sit on a armchair (placed in a room other than the bedroom) with one pen and a pad of paper.
- Think about what happened during the day, how it went and how you feel about it: evaluating the most important things.
- Throw down a list of what you need to do and all the steps to complete what you have left to do (about the day that is coming to an end).
- Try to use these 20 minutes to feel more organized and master of the situation, and close the block as soon as you are done.
- When the time comes to go to bed, if you thought about rethinking your agenda, remember that you've already thought of things that could come to mind.
- If new, really important thoughts arise, note them on a piece of paper you will keep on your bedside table and take care of it only the next day.
Sleeping methods: Other cognitive strategies (paradoxical intention)
Falling asleep is an automatic and natural event, and every effort made to sleep produces only one contrary result.
Starting from this fact, the technique ofparadoxical intention intends to deactivate the voluntary effort to sleep to return to the natural automatism that characterizes good physiological sleep.
This technique it was also effective as a single treatment and is a technique with certain clinical efficacy. Translated: it works!
Practical instructions for the paradoxical intention
- Once in bed, lie down in a comfortable position and turn off the light.
- In the dark, keep your eyes open and try to keep them open a little longer ...
- With the passage of time, be content to stay awake but relaxed.
- Remember not to try to sleep, but rather to let you sleep overwhelm. If anything, try to resist them.
- Try to stay in a state of passive vigil as long as you can, and if you worry about staying awake too long, remember that this is exactly your goal and so be happy because you are succeeding.
- Do not actively obstruct sleep trying to wake you up. Do what a "good sleeper" would do, think of something else and let yourself go to sleep.
These techniques can be integrated and they work best when they come synergistically associated Between them.
Note: this intervention is not a psychotherapy but is compatible with it.
Ok, we're almost there ...
La panoramica on the cognitive behavioral approach to solving insomnia without drugs is so enough Assessment (what a gratification :-)).
From this you can surely extrapolate intuitions that alone may already be able to change your (cognitive) sleep point of view, with automatic positive effects on your night rest.
In fact, remember that the connection hypothalamus> pituitary> adrenal already explains scientifically how the thoughts generated in the brain can influence the body's physiology, including insomnia or on the contrary a good restorative sleep.
For a complete application of the cognitive behavioral approach, the guidance of a therapist which follows the patient step by step in his progress until the definitive resolution of the problem of insomnia.
This approach is one of the most valid, safe, effective to cure insomnia without drugs. For further information, search for the term "cognitive behavioral therapy" on google.it to find a therapist in your city.
Sleeping methods: herbal medicine as a synergistic solution
Among the therapies without drugs I must remember the Phytotherapy, which is the undisputed queen of the resolution sweet and effective of numerous problems, including insomnia.
The use of phytotherapy and cognitive behavioral approach can go hand in hand contributing to an even more rapid definitive resolution of the problem.
All the most effective plants to combat insomnia in the article "Relaxing herbal teas: how to calm the nerves and rest better using plants and flowers"And"Natural sleeping remedies: because energizing plants improve sleep".
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See you soon, and ... good night! 🙂
PS Have you ever experimented with any of these techniques? if so, how did you find yourself? answer me in the comments space at the bottom of the article. Your information can also help others who read. Thank you!
1. "Treating insomnia without drugs - Evaluation methods and cognitive-behavioral intervention" by Alessandra Devoto and Cristiano Violani ed. Carocci Faber 2015.
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