Sleep Problems and Disorders – Insomnia
Sleep disorders and irregularities affect a majority of the population at some point in their lives. One such sleep-related irregularity is insomnia, which involves a state of sleeplessness whereby individuals struggle with falling asleep and maintaining their sleep state. Many factors contribute to insomnia and vary between individuals, from stress to the usage of drugs. Subsequently, there are various remedies for insomnia, such as psychotherapy which applies various techniques such as Cognitive-behavioral therapy (CBT) (“Psychology, States of Consciousness, Sleep Problems and Disorders,” 2021). CBT is a form of talk therapy that focuses on perception and habits, such as falling asleep while in bed instead of spending longer waking time.
Lying in bed without sleeping contributes to insomnia. This contribution escalates due to the inability to sleep as an individual stays up. CBT promotes the reduction in waking time in bed to increase the desire to sleep. Lying awake in bed is a habit that may promote thinking about various issues on an individual’s mind. Consequently, some of these thoughts might be stressful, making it even more challenging to fall asleep (Koffel et al., 2015). The individual might start overthinking some of the occurrences of their lives, leading to anxiety and depression. Furthermore, anxiety and depression contribute to sleep irregularities, promoting insomnia.
Consecutively, CBT promotes the reduction of waking time in bed to reduce the chances of habits forming and overthinking scenarios that may lead to stress, depression, and anxiety. Thus, this reduction in waking time accelerates the desire to sleep for individuals, leading to ease of sleep once individuals get to bed. Conclusively, various factors advance sleep irregularities to insomnia. Some factors include long waking time in bed, which fosters stressful, depressing, and anxious thoughts. Subsequently, reducing waking time in bed promotes ease of sleeping.
References
Koffel, E., Koffel, J., & Gehrman, P. (2015). A meta-analysis of group cognitive behavioral therapy for insomnia. Sleep Medicine Reviews, 19, 6-16. https://doi.org/10.1016/j.smrv.2014.05.001
Psychology, States of Consciousness, Sleep Problems and Disorders. OER Commons. (2021). Retrieved from https://www.oercommons.org/courseware/lesson/15313/student/.
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Sleep Problems and Disorders – Insomnia
The reading below discusses some of the treatments for insomnia. One of the behavioral changes noted involves spending less waking time in bed.
- Why do you think spending waking time in bed could interfere with falling asleep later?
Sleep Problems and Disorders-Insomnia
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