Behavioral Therapy For Sleeping Problems Instead Of Sleeping Pills 

Almost everyone has episodes of insomnia when it seems that falling asleep is just about impossible.  These times of futilely tossing and turning in bed can feel like torture, cause some people to dread bedtime, and even become a self-fulfilling prophecy of not sleeping. — Clifford N. Lazarus Ph.D.

Many people are suffering from a vicious cycle of difficulty in falling asleep, staying asleep or waking up too early and inability to go back to sleep. This common sleep disorder is widely known as insomnia, and it affects a huge part of the world’s population. Sleep disorders can interfere with one’s daily life which directly affects one’s mood, energy, and overall health. The best and most effective way to address insomnia is not with the use of sleeping pills, but rather cognitive behavioral therapy. 


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Fighting Insomnia Through Massage And Sleep Enhancers

It was just so frustrating that I was on my bed, wide awake, and just watching our wall clock count the hours.  That was how elusive a good night’s sleep was for me before my husband and I tried massage therapy to enhance sleep.  




If ever I would be able to sleep early, just a slight movement by my husband would cause me to stay awake up to the wee hours of the morning.  Knowing that I will start another day again without enough sleep and will have to take care of the kids, I would feel more stressed. Moreover, because the issue of sleep has put a strain on our relationship, we tried sleep counseling.  

One way of thinking about insomnia is to consider whether the insomnia is a symptom associated with other problems or is a disorder that stands on its own. — John Cline Ph.D.

The therapist offered support and coping solutions for our long-term sleep problem. 

Keeping a sleep diary in order to keep track of your sleep enables you to be aware of your sleep habits and tendencies that help you sleep or what keeps you awake, and see if they can be improved.   




Sleep restriction therapy is the practice of limiting the time you spend in bed to your actual sleeping time.  It aims to increase the depth of your sleep.  


Stimulus control instructions aim to help you fall asleep swiftly and to maintain sleep.  

Nobody likes to miss out on sleep, so you do the reasonable thing the next day and sleep in an hour or two later. Or maybe you take a nap in the afternoon. — Seth J. Gillihan Ph.D.

Sleep hygiene awareness includes limiting your daytime naps to 30 minutes to improve your mood, alertness, and performance.   Caffeine and nicotine can deprive you of your sleep, and avoiding them before bedtime is a great help. Doing 10 minutes of aerobic, walking or cycling exercise can also help you have a good night’s sleep, but you should avoid strenuous workouts when close to bedtime.   Certain foods may trigger indigestion, so you should also avoid them when close to bedtime. Furthermore, you can try using a dim light in your room to promote sleep. A pleasant sleeping environment can induce sleep, and maintaining a tidy bedroom without TV or gadgets that may keep you awake can help you get better sleep. 


Meditation can also help you attain good quality sleep.   There are apps now available, so sleep meditation is made easy and accessible.  


However, what really helped me fight my insomnia is through massage and natural sleep enhancers.  I am not quite a fan of pills, and I do not want to rely on prescription medications.  But I found some sleep enhancers that are very effective.  

The body is a miraculous manifestation that gives us direct access to unknown parts of ourselves. The body revealed by posture, muscle contraction, and flexibility demonstrates the sort of armor we use to protect ourselves in a sometimes difficult world. — Stephen L. Salter, PsyD

My husband and I attended massage therapy and saw how massage works as a treatment for insomnia.  Research has proven that regular insomnia massage therapy is useful not only in reducing pain and anxiety but also in increasing relaxation that helps restore the body’s sleep pattern.  



Massage increases the release of serotonin, enhances positive mood, and creates calming and soothing effects causing you to fall asleep.  My husband patiently and lovingly massages me using some essential oils which efficiently improves my sleep. He uses a lavender scent hydrating body and massage oils, and he never fails me.   


No more middle of the night awakening for me and he can move around without waking me up.  


Having trouble sleeping is really frustrating and debilitating.  Unhealthy sleep habits or psychiatric and medical conditions can sometimes be the cause of insomnia.  In our case, I think a combination of both is the reason for it. Being a parent is really stressing, and we often worry about finances and other problems concerning the kids, work, and other stuff.  Moreover, we both know that if our unhealthy sleep is left untreated, it will someday cost us our physical health.  


A good night’s sleep is crucial for our mental and physical health, and we need to address the issue of insomnia seriously.   Talk to a sleep therapist or mental health professional to help you find the culprit behind those sleepless nights and choose solutions that will work best for you.  


What Is Blue Light And Why Is It Negatively Affecting Your Good Night’s Sleep? 

Our ancestors used to rely on the sun on lighting and mostly spent their evenings in darkness.  Modern age brings about the discovery of artificial light that provides us with better lighting especially during the night.   



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Brain Variation Associated With Insomnia As Discussed By A Therapist

When you develop insomnia, one of the issues is when you go to bed and try to get to sleep, but instead, your mind starts to race, running thoughts up to the point that it causes you to feel sleep-deprived.  If this happens over time, your mind starts to associate the bed with a space to think and not a place to sleep. And so there is mental conditioning in which your mind is programmed into not going to sleep because your mind believes that the bed is a place to think.

Increased arousal, often related to fear of not sleeping or being unable to function effectively during the day, prevents the usual functioning of brain systems which initiate and maintain sleep. — John Cline Ph.D. 



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Psychiatrists Recommend Lifestyle Change For People Suffering From Insomnia

Individuals experiencing constant restless and sleepless nights may feel the uneasiness of doing some tasks in the morning upon awakening.  And if the lack of sleep continues, it affects the physiological and emotional stability of the body and reduces the quality of performance of a person throughout the day.  

Most people think of insomnia as a night disorder, albeit one that can significantly affect our daytime lives. — Michael J Breus Ph.D.


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Bedtime Snacks For People With Insomnia


Are you experiencing difficulties when it comes to sleeping? Do you find it hard to follow a bedtime schedule? Are you aware that you can solve your insomnia-related problems with some snacks? In this article, we are going to list down the several kinds of food that you can enjoy to help you doze off quickly. Fortunately, these bedtime snacks contain the right amount of substances that can bring you to sleep as soon as possible:

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Sleep And Relationship: What’s The Connection?


Do you ever wonder if your sleeping pattern can affect your relationship with your partner? Have you noticed how your mood changes when you have a good night sleep? If you answered yes to these questions, then this article is perfect for you. We have laid down some of the possible consequences that lack of sleep can do to your romantic or intimate relationships:

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Getting Insomnia Due To Depression? Here Are Practical Ways To Overcome That


Therapists are very much aware that when they signed up to get certified, they would be dealing with people with long-term conditions. After all, there is no cure for most mental health disorders. The psychologists or psychiatrists can prescribe pills or sedatives, but they can only do so much for a short period. Worse, some drugs often induce withdrawal symptoms. If the patient cannot handle the shaking and other indications, they may have to ask to continue the same prescription. For this reason, it should not be surprising to come across an individual whose existing illness has already comorbid with addiction.

Consider establishing care with a therapist if emotional distress is playing a role in poor sleep. Often, sleep improves over the course of therapy. — Lauren Woolley, PhD

In the patients’ point of view, they will rather risk becoming addicted or paying thousands of dollars for therapy, especially if they have depression. Unlike anxiety, which tends to go away when your source of panic is gone, it does not have an off button. If you are depressed now, you will stay that way until you feel like getting over it. The result is that you may not be able to eat, work, connect to your loved ones, or even sleep.

Yes, depression can cause insomnia. In case you wonder what depressed individuals do when they seem to hide from you, some typically sit on their bed without any light on for hours. They may try to watch a movie or read a book, but it’s as if the images or words are passing their eyes without getting absorbed. Even when they lay their head on a pillow and close their eyes, sleep hardly visits them.  In truth, they can last for a couple of days without sleeping, and it will only happen when their body is too exhausted.


As sad as it may be, therapy is not always the only solution to this issue. From my experience, trying things on my own helped more than the treatments I had. I’m not saying you should self-medicate, but if you want to overcome depression without spending on more than diagnosis, you should have a go at these practical tips.

Detoxify Yourself

The reality is that having a lot of projects, relationship issues, and jealous friends can be bad for you. You can’t do anything; you think of what you want to say to them even if you can’t. If they depress you too much, you may detoxify by taking a break and going to a place where you can’t see them for a while. This way, you can refresh your mind and think of what to do next.

Your brain eventually associates these things with winding down and going to sleep. Having a regular routine can make it easier for you to feel tired and ready for sleep at bedtime. — Megan MacCutcheon, LPC

Free Your Emotions

The individuals who are too timid to open up about how they feel are more prone to falling into depression than others. You do not have to talk to people about it if you are not ready for that yet. However, you need to find an outlet for your emotions if you want to get over your depression, as well as insomnia in the process.

For instance, you can try writing in a journal every day. Any good or awful thing that has happened to you today should be written there. In case you are looking for more action than that, you are free to throw your plates against a wall or go up the mountains to yell at the top of your lungs. What matters is that you let go of every heartache with each word you write, every kitchenware you break, and each step you take up the mountains.


Join Organizations

Busying yourself with thinking about what could’ve gone wrong with your relationship or your career is not the best way to spend your day if you want to get better. Join pro-animal groups or charitable institutions where you do something good not only for your self but also for the other people (or animals) that might need your help.

Ride A Bike

I don’t know how to ride a bike, but a friend told me that whenever he has a serious problem that he can’t immediately resolve, he pedals his bike for as long as his arms and legs can take. He will only stop when a solution forms in his mind because according to him, riding a bike balances not only his body but also his mental and emotional disposition. If you’re worried over something, try doing the same thing that my friend did.

Researchers at Japan’s Tokyo Medical University investigated the influence of nightmares on depression, both independently and in conjunction with insomnia. They found the presence of nightmares associated with aggravating effects on depression. — Michael J Breus Ph.D.

Final Thoughts

Dealing with depression and insomnia cannot seem easy, especially if the former is the cause of the latter. Hence, to make things easier for yourself, you should try the tips mentioned above to overcome depression first. You’ll see, once the disorder doesn’t bother you too much, you will be able to sleep better.

Good luck!

The Relationship Between Social Anxiety And Insomnia


Sometimes your anxieties can gnaw at you like a pebble in your shoe. Then the next thing you know they are keeping you awake at night. — Joseph Cardillo Ph.D.

Insomnia is a sleeping disorder that is sometimes correlated with social anxiety disorder. In layman’s term, insomnia is the condition wherein a person either has a hard time going to sleep or not having that enough sleep.

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