""I started getting into the frame of mind most people get sucked into. I worried, 'What's going on? Is there something wrong with me?'" he says. That fear of not being able to sleep is a phenomenon called "sleep anxiety," says Orma, who went on to become a specialist in insomnia treatment. Left untreated, that anxiety can prevent people from actually falling asleep. "The more you focus on it, the less chance you'll sleep, which then makes you more anxious. That's the cycle that spins," he says."
"One of the most powerful ways to overcome sleep anxiety is cognitive behavioral therapy for insomnia (CBT-I). It's well studied, doesn't rely on sleep drugs and has been shown to be effective for clinical insomnia. Orma used this treatment to heal his sleep, and it's now the main focus of his therapy practice. Typically, a CBT-I program lasts about six to eight weeks, and each week, you and a provider work on a strategy to reset sleep behaviors and restructure your thinking around rest."
Insomnia can provoke intense sleep anxiety where worry about inability to sleep increases arousal and perpetuates sleeplessness. Cognitive behavioral therapy for insomnia (CBT-I) reduces that cycle by resetting behaviors and restructuring sleep-related thoughts without reliance on medication. Typical CBT-I programs run six to eight weeks with weekly strategies to change routines and thinking. Practical elements include consistent wake-up times to regulate the circadian rhythm, and behavioral techniques like limiting time in bed to rebuild sleep pressure. These practices can help both chronic insomnia sufferers and people with occasional poor nights.
Read at www.npr.org
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