Types of sleep therapy
Stimulus control therapy— Described as a sort of training process for the mind
and body, stimulus control therapy is designed to break negative habits through
learned association. This includes minimizing stimulation such as TV and mobile
device use, mitigating stress, using the bed for sleep only, and watching the
clock.
Biofeedback— Sometimes sleep disorders can manifest themselves
through muscle and brain activity. By attaching sensors to key areas of the
body, sleep therapists can analyze tension and activity, then develop
strategies to reduce it.
Sleep restriction— Have you ever laid awake in bed wishing you could
fall asleep only to have that worry and frustration keep you awake? Sleep
restriction therapy is designed to reduce the amount of time people lie awake
in bed by limiting time spent in bed, thereby increasing the body’s natural
drive to sleep.
Sleep hygiene— Also called “good sleep habits,” sleep hygiene
refers to positive routines to improve your sleep quality. These can include
going to bed at the same time every night, sleeping in a dark and relaxing environment,
removing electronic devices, avoiding large meals or caffeine before bed, and
exercising.
Sleep environment improvement— What’s your bedroom like when you go to bed?
Creating a healthy sleep environment can greatly improve your sleep patterns. This
can include sleeping in a dark and cool environment, reducing noise, and
sleeping on a clean and comfortable bed.
Relaxation training— Designed to reduce physical tension, relaxation
training creates a calm state of mind that allows the patient to fall asleep
easier and get a more restful sleep. Relaxation training can include
progressive muscle relaxation and autogenic training, or consciously relaxing
various parts of the body.
Remaining passively awake— Also called “paradoxical intention,” remaining passively
awake refers to the process of not making any effort to fall asleep and thereby
eliminating the anxiety that comes with the inability to fall asleep.
Benefits of sleep therapy
Target problematic thoughts — Individuals struggling with sleep disorders may have
anxious thoughts about not getting a good night’s sleep. These thoughts can
obstruct sleep at the night, subsequently impacting mental and physical health.
Improves awareness —After finding the reason for unhealthy sleep
patterns, you may begin to identify unhealthy habits and make a more conscious
effort to avoid them before bedtime.
Improves sleep and mental health issues — The
irregularity and lack of sleep might be solved, and good habits are created, but
sleep therapy by also treat mental health issues that may be causing irregular
sleeping patterns.
Reduces dependence on medication —While sleeping pills may help
one get to sleep, they aren’t a permanent solution. By developing healthier
habits through sleep therapy, the need to depend on medication is eliminated.
Having trouble getting a good night’s sleep? A sleep study at Warner Hospital and Health Services can help find the cause and get you on the path to more restful evenings. Learn more about sleep studies at Warner Hospital https://warnerhospital.org/services/sleep-studies/ or call 217-935-9571 ext. 3222 tel:217935957 for more information .