Sleep Hygiene Habits to Sleep Better & Treat Insomnia
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- Опубликовано: 25 июн 2024
- Sleep hygiene helps us sleep better and treat insomnia by creating routines around sleeping that are more conducive to sleep. And by restricting the amount of time we spend in bed, also known as sleep restriction therapy, we increase out sleep efficiency. This video presents an overview of the CBT for Insomnia program developed by Dr. Gregg Jacobs at Harvard Medical School. For more detailed information about his online CBT-I program, please visit www.cbtforinsomnia.com. You can find my free Self-Help for Insomnia Course at www.selfhelptoons.com/insomnia
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For more on Dr Jacobs' online CBT-I program, please visit www.cbtforinsomnia.com. You'll find my free Self-Help for Insomnia Course at www.selfhelptoons.com/insomnia. And if you'd like to you'd like to support my channel ⬇⬇
❤ Join my channel with the JOIN button next to SUBSCRIBE
🙏 Become A Patron www.patreon.com/SelfHelpToons
☕ Buy Me A Coffee www.buymeacoffee.com/selfhelptoons
Related Videos:
▶ Sleep Better And Cure Insomnia With CBT ruclips.net/video/XXplGH5v1P8/видео.html
▶ Guided Meditation for Sleep ruclips.net/video/8jEIiLXMdBU/видео.html
So nice, I really appreciate your videos
Excellent
i have chronic pain- - i find that i am spending too much time in my bed. Some days i just can t move. i couldn't never sleep at night so i have flipped my scedule , When i sleep - i sleep well, but I'm lucky if i get 3 to 4 hours a day; and i can go 3 days with out sleep. it's crazy . I am not asking for the impossible; but with chronic pain and the only way to stay sane is to lay down - how are you supposed to tell your bedroom -this is where I sleep. I get it but it's not my reality, and i also know it's a problem (and no, i do not have a couch)
New year resolution is to follow these guidelines. Newborn made insomnia unbearable and even dangerous, has to be fixed for my sake but also for my little boy
how are you doing?
@merlinsbeard9746 thanks for checking. I found an insomnia therapist and we've been working on it.
The basis of his therapy are the "5 big Rs" - reeducate, relax, restrict, recondition and reframe. 1 - we learn about sleep and anxiety - reeducate. Then I have to do different relaxation exercises every day. 3 - I restrict my time spent in bed and my screen exposure, no naps, basically a sleep hygiene. Reframe is CBT around sleep - change how you think about sleep and lack of it in order not to create anxiety, if I sleep I sleep if not it's not a biggie, I will just be sleepy the next day and will have a better night sleep afterwards. Finally it's recondition, which is the hardest, I need to learn to relax and let go near other people like my partner or baby, and there is a whole set of strategies there.
So far, my insomnia is way better. Nevertheless it will probably take an year or two to completely change my sleep patters and ease the anxiety. It is a slow process of two steps forward one step back. Loads of trial and error. I need to do a sleep diary 1 week every 2 months to see how my habits change and how my new habits affect my sleep. It is constant adjustment, CBT and relaxation techniques basically.
What did I do when I wake up? Can I look at my phone? Can I lie on the couch? Do I go for a walk what?
What if you live in a studio and the only place you have to hang out while awake and to sleep is a sofa bed?
@@user-jt5vm3mi1w I either lay there trying to get back to sleep, listen to a meditation or spend hours on my phone. I normally try the first two and if it doesn’t work I just go online
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Hi, i do not agree with your view about it , what about poor people who do not have their bed room and sleep in crowed still in, only stress free only way to cure of insomnia. though it has not evidence base but experience based. it is for people living in city and going for white color job.