Seven psychological treatment methods for insomnia

Insomnia can be improved through psychological treatment methods such as cognitive-behavioral therapy, relaxation training, stimulus control therapy, sleep restriction therapy, conflicting intention therapy, mindfulness based stress relief therapy, and biofeedback therapy. Insomnia may be related to factors such as psychological stress, emotional disorders, and poor sleep habits. It is recommended to choose a suitable treatment plan under the guidance of a professional doctor.

1. Cognitive Behavioral Therapy

Cognitive behavioral therapy improves insomnia by correcting misconceptions about sleep and changing bad behavioral habits. This method helps patients identify and adjust anxious thoughts that are overly focused on sleep, establish a regular sleep schedule, and reduce bed rest and wakefulness time. Suitable for chronic insomnia caused by anxiety or incorrect sleep concepts, it should be repeated for 4-8 weeks under the guidance of a psychotherapist.

2. Relaxation Training

Relaxation training reduces physical tension and emotional arousal levels through progressive muscle relaxation, abdominal breathing, and other methods. Doing 20-30 minutes of relaxation exercises before bedtime can reduce physiological tension during sleep and improve difficulty falling asleep due to stress reactions. It is necessary to practice daily and use soothing music or introductory language for better results.

3. Stimulus Control Therapy

Stimulus control therapy improves insomnia by rebuilding the conditioned reflex between the bed and sleep. Require patients to only go to bed when they are tired and avoid non sleeping activities such as eating and watching TV in bed. If you stay in bed for 20 minutes without falling asleep, you need to leave the bedroom and return when you feel sleepy. This method can effectively solve the difficulty of maintaining sleep caused by environmental reflex disorders.

4. Sleep restriction therapy

Sleep restriction therapy improves sleep efficiency by temporarily reducing bed rest time. According to the data recorded in the sleep diary, compress the bed rest time to the actual sleep duration, and then gradually extend it. Suitable for chronic insomnia patients with sleep efficiency below 85%, strict cooperation with sleep monitoring is required to avoid excessive daytime sleepiness.

5. Contradictory Intention Method

The contradictory intention method alleviates sleep anxiety by requiring patients to remain awake. Proactively giving up on the effort to fall asleep can reduce excessive attention to insomnia and minimize the arousal state caused by the effort to fall asleep. Suitable for patients with severe sleep anxiety, it should be carried out under the guidance of a psychologist to avoid misunderstanding the treatment intention.

6. Mindfulness based stress reduction therapy

Mindfulness based stress reduction therapy improves insomnia by cultivating non judgmental awareness of current experiences. Focusing on breathing or bodily sensations during practice without judging nighttime awakenings can reduce catastrophizing thinking towards insomnia. Practicing 10-15 minutes of mindfulness meditation daily for 8 weeks can significantly reduce emotional reactions associated with insomnia.

7. Biofeedback therapy

Biofeedback therapy helps regulate autonomic nervous system function by displaying physiological indicators in real-time through instruments. Patients learn to control their body's relaxation state based on feedback signals such as electromyography and skin temperature, which is suitable for insomnia with somatic symptoms. Usually 10-12 treatments are required in conjunction with home training equipment. Establish a regular sleep schedule, keep the bedroom environment dark and quiet, and avoid napping for more than 30 minutes. Limit caffeine and alcohol intake after dinner, and avoid using electronic devices one hour before bedtime. You can try taking a warm water bath or drinking warm milk. If the symptoms persist for more than a month or are accompanied by daytime functional impairment, it is recommended to seek evaluation at a psychiatric or sleep medicine center.