Sleep Therapy & Techniques

Understanding sleep disorders

Sleep disorders are a common problem that can affect anyone at any age. They can interfere with a person's ability to fall, stay, or get the restful sleep they need (American Psychiatric Association, n.d.). Some people may experience a temporary sleep disorder due to stress or certain life events, while others may have chronic insomnia that lasts for months or even years.

Many different types of sleep disorders can disrupt a person's ability to fall asleep or stay asleep. Some of the most common ones include (MedlinePlus, n.d.):

• Insomnia: This is the most common sleep disorder, characterized by trouble falling or staying asleep for a sufficient amount of time.
• Sleep apnea: It is a condition where a person's breathing stops and starts repeatedly during sleep, leading to poor sleep quality and fatigue during the day.
• Restless Legs Syndrome (RLS): RLS is an uncomfortable sensation in the legs that causes an irresistible urge to move them, often disrupting sleep.
• Narcolepsy: A neurological disorder that causes excessive daytime sleepiness, sudden episodes of muscle weakness or paralysis, and hallucinations.
• Circadian rhythm disorders: These are disruptions to the internal body clock that control our sleepiness and alertness. Common examples include jet lag and shift work sleep disorder.

How Sleep Therapy can help with sleep disorders

While various treatments are available for sleep disorders, sleep therapy is one of the most effective ways to address underlying causes and promote restful sleep.

Sleep therapy involves working with a trained professional, such as a sleep therapist or psychologist, to identify and address any mental health conditions impacting sleep (Sleep Foundation, n.d.)

This can include anxiety, depression, bipolar disorder, or post-traumatic stress disorder (PTSD). In addition, sleep therapy teaches individuals healthy sleep habits and relaxation techniques to promote restful sleep.

Several types of sleep therapy may be used to treat insomnia and other sleep disorders. Some commonly used therapies include ((Sleep Foundation, n.d.; Walker et al., 2022):

Cognitive Behavioral Therapy for Insomnia (CBT-I)

This therapy focuses on changing behaviors and thoughts contributing to sleep problems. It typically involves keeping a sleep diary, implementing strict sleep schedules, and practicing relaxation techniques.

Stimulus control therapy

This therapy helps individuals break the association between their bed and wakefulness. It involves setting strict guidelines for when to go to bed and what activities are allowed in bed (e.g., only sleeping). This therapy benefits those with trouble falling or staying asleep throughout the night.

Sleep restriction therapy

This method limits the time spent in bed to match how much an individual sleeps. This helps promote more restful sleep by reducing the time spent lying in bed awake and frustrated.

Relaxation techniques

These techniques, such as deep breathing exercises or progressive muscle relaxation, can help calm the mind and body before bedtime. This can be especially helpful for those who struggle with anxiety or racing thoughts when trying to fall asleep.

Cognitive therapy

Similar to CBT-I, cognitive therapy focuses on changing negative thoughts and beliefs about sleep that may be contributing to insomnia.

Sleep Therapy vs. sleep medicine

Sleep Therapy and sleep medicine are used to treat sleep disorders, but they differ in their approach. Sleep therapy focuses on changing behaviors and thoughts that may contribute to sleep problems, while sleep medicine involves using medications to promote sleep.

Sleep therapy is often considered a more holistic approach as it addresses underlying factors that contribute to poor sleep, such as stress, anxiety, or unhealthy habits. It also aims to promote long-term sleep pattern changes rather than providing temporary relief.

On the other hand, sleep medicine can be helpful for those with severe or chronic sleep disorders that may not respond well to behavioral therapies. It is important to note, however, that medication should not be used as a first-line treatment and should always be prescribed and monitored by a healthcare professional.

Sleep Therapy techniques and exercises

Here are some popular sleep therapy techniques and exercises that can help improve sleep:

Progressive muscle relaxation

This technique involves tensing and releasing different muscle groups to promote physical relaxation. It can benefit those who struggle to switch off their bodily tension at bedtime.

Breathing exercises

Deep breathing exercises can help reduce stress and promote relaxation, making it easier to fall asleep. One popular technique is 4-7-8 breathing, where the person inhales for four seconds, holds for seven seconds, and exhales for eight seconds.

Sleep hygiene checklist

This worksheet lists habits and practices that can help promote restful sleep, such as setting a consistent bedtime routine, avoiding caffeine or heavy meals close to bedtime, and creating a comfortable sleep environment.

Meditation

Regular meditation practice can help calm the mind and reduce stress, making it easier to fall asleep. There are many guided meditations specifically designed for better sleep that you can find online. Check out our resources library to learn more.

Yoga

Certain yoga poses and stretches can help release tension from the body and promote relaxation. Combining deep breathing, gentle movements, and focus on the present moment can also be beneficial for calming the mind before bedtime.

Sleep diary

A sleep diary can help track patterns and identify potential triggers for sleep problems. By keeping a record of sleep habits, daily activities, and mood, individuals can discover underlying factors contributing to their sleep issues.

When to use Sleep Therapy

Sleep therapy can be a valuable tool for individuals struggling with sleep disorders or chronic insomnia. It is not just limited to treating insomnia. However, it can also be beneficial for addressing other mental health conditions that may contribute to poor sleep, such as anxiety, depression, and bipolar disorder.

Several situations where sleep therapy can be helpful include:

• When experiencing trouble falling asleep or staying asleep regularly
• When sleep problems are affecting daily functioning and overall quality of life
• When other methods, such as relaxation techniques or medication, have not been effective in treating sleep problems
• When individuals want to avoid using sleeping pills or prefer a more natural approach to improving their sleep

Benefits and limitations of Sleep Therapy

As mentioned, sleep therapy can be a highly effective treatment for improving sleep and managing underlying mental health conditions (Rossman, 2019). It is a non-invasive, natural approach that addresses the root causes of sleep problems rather than just treating symptoms.

By working with a sleep therapist, individuals can learn healthy sleep habits, relaxation techniques, and cognitive strategies to promote restful sleep and manage any underlying issues contributing to their sleep problems. This can improve sleep quality, better overall mental health, and increase daytime functioning.

However, it is essential to note that sleep therapy may not be suitable for everyone. It requires commitment and consistency in implementing the techniques taught by a therapist. Additionally, it may not be effective for severe cases of sleep disorders or those with underlying medical conditions that require specialized treatment (Cleveland Clinic, n.d.).

Moreover, accessing sleep therapy may also be a barrier for some individuals due to the cost or availability of qualified therapists. In such cases, alternative options such as self-help resources or online programs may be beneficial.

Other healthy sleep habits to improve poor sleep hygiene

To help your clients achieve better sleep, therapists may also recommend practicing good sleep hygiene. This includes maintaining a regular sleep schedule, avoiding stimulating activities before bedtime, and creating a comfortable sleep environment.

Some other tips that can promote restful sleep include:

• Limiting caffeine and alcohol intake close to bedtime
• Avoiding large meals before bedtime
• Implementing relaxation techniques such as deep breathing or progressive muscle relaxation
• Using white noise or calming music to help fall asleep
• Trying out different sleep positions to find the most comfortable one
• Avoiding screen time before bed as the blue light can disrupt the body's natural sleep-wake cycle

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References

American Psychiatric Association. (n.d.). What are sleep disorders?. https://www.psychiatry.org/patients-families/sleep-disorders/what-are-sleep-disorders

Cleveland Clinic. (n.d.). Sleep Disorders. https://my.clevelandclinic.org/health/diseases/11429-sleep-disorders

MedlinePlus. (n.d.). Sleep disorders. https://medlineplus.gov/sleepdisorders.html

Rossman, J. (2019). Cognitive-Behavioral Therapy for Insomnia: An Effective and Underutilized Treatment for Insomnia. American Journal of Lifestyle Medicine, 13(6), 544-547. https://doi.org/10.1177/1559827619867677

Sleep Foundation. (n.d.). Cognitive-Behavioral Therapy for Insomnia (CBT-I). https://www.sleepfoundation.org/insomnia/treatment/cognitive-behavioral-therapy-insomnia

Walker, J., Muench, A., Perlis, M. L., & Vargas, I. (2022). Cognitive Behavioral Therapy for Insomnia (CBT-I): A Primer. Klin Spec Psihol, 11(2), 123-137. https://doi.org/10.17759/cpse.2022110208