As soon as I lie in bed, I feel that my head is like a flywheel and I can't stop trying. ...
Thinking about the work to be finished tomorrow, I am anxious but can't sleep. The more I can't sleep, the more I want to go to the toilet. ...
I finally fell asleep, but I woke up from my dream at three o'clock at night and looked up at my watch again. How time flies. ...
Sleep by sleeping pills? Can't sleep without eating? What if you fall into a vicious circle?
The pain of insomnia is unbearable!
Why is it so difficult to have a good sleep?
The headline column of BTV Yangshengtang specially invites Dr. Wang, director of the Sleep Medicine Center of Beijing Tiantan Hospital affiliated to Capital Medical University, to discuss with you the first choice for insomnia treatment in Beijing Tiantan Hospital-cognitive behavioral therapy (CBT-I) to help you adjust from cognition to behavior and get rid of insomnia.
The Department of Neuropsychiatry and Clinical Psychology/Sleep Center of Beijing Tiantan Hospital is the first cross-border comprehensive discipline integrating neurology, psychiatry, psychology and sleep medicine in China. It absorbs the advanced concepts of sleep medicine at home and abroad, especially in improving insomnia.
He is not only a senior neurologist and a doctor of neurology, but also the founder of the Sleep Medicine Center of Tiantan Hospital. The diagnosis and treatment of sleep disorders is director Wang's specialty.
Cognitive behavioral therapy (CBT-I) is a first-line therapy for insomnia. At present, it is internationally recognized that cognitive behavioral therapy (CBT-I) is the first-line therapy for insomnia. Its effect is reliable, safe and has no side effects, and it has unique advantages compared with other schemes.
Sedative sleeping pills can induce and promote sleep by inhibiting brain activity, thus treating insomnia.
However, in mainstream medicine, it is considered that drug therapy is the second-line treatment for chronic insomnia, and it is difficult to cure insomnia only by drugs!
Relaxation training, yoga and other treatments can help the body relax and shorten the time to fall asleep, but without cognitive and behavioral changes, it is impossible to fundamentally solve the problem.
Insomnia is the result of three factors: susceptibility, inducement and maintenance. The focus of cognitive behavioral therapy is to adjust cognition and behavior, eliminate the maintenance factors of insomnia and realize the function of restoring sleep.
People with chronic insomnia have long established a bad conditioned reflex for various reasons: bed/bedroom = can't sleep.
Cognitive behavioral therapy is to cut off this wrong conditioned reflex with correct behavior, return or establish a new conditioned reflex: bed/bedroom = a good sleep.
Cognitive behavioral therapy includes five modules: stimulus control, sleep restriction, cognitive remodeling, relaxation training and sleep hygiene.
This therapy focuses on the adjustment of sleep behavior, namely stimulation control and sleep restriction, which are the two most effective modules in CBT-I. If stimulation control and sleep restriction in CBT-I are strictly implemented for 6-8 weeks, most sleep efficiency can be improved, and insomnia can also be improved to varying degrees:
Case:
Ms. Zhang, after giving birth, she always can't sleep well because she has to take care of the children at night. Now the child is 6 years old and doesn't need to be taken care of at night, but she has chronic insomnia.
Get ready for bed at 9 o'clock every night, and you need to lie down for more than 1 hour to fall asleep in a daze. I have to wake up 5-6 times a night, and I can't sleep well. She often wakes up before dawn at 5 o'clock in the morning. For fear of affecting the rest of her husband and children, she has been lying down, waiting for dawn to 7 o'clock, getting up on time to make breakfast for the whole family.
After arriving at the sleep center of Tiantan Hospital, Professor Wang worked out a six-week cognitive behavioral therapy program for her. Through repeated training, she established a new conditioned reflex between bed and bedroom and good sleep, and slowly she wanted to sleep as soon as she saw the bed. Because of good compliance and perseverance. After six weeks of training, Ms. Zhang's insomnia problem has been well solved.
Secondly, cognitive remodeling and relaxation training are also important. Because insomnia is often related to bad emotions, if we can put aside the chaotic emotions during insomnia and correct the interference of bad sleep beliefs, the problem of insomnia can also be greatly improved.
The last module of cognitive behavioral therapy is sleep hygiene. We need to create a matching environment for good sleep and develop good sleep habits.
Just as our body can become stronger and better adapt to the living environment through scientific training, the innate instinct of sleep can also return to the natural state through scientific training.
In order to help everyone implement the five modules of CBT-I more safely and efficiently, Director Wang brought an audio instruction class-"Get rid of insomnia for 8 weeks cognitive behavioral therapy" for specific and detailed guidance!
All you need to do is stick to 10 minutes every day with a curious heart, and you may have a good sleep in less than 8 weeks, and stay away from the vicious circle of insomnia!
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Column 8 weeks cognitive behavioral therapy to get rid of insomnia Author: BTV Yangshengtang 39 coins have been bought and watched by 279 people.