insomnia SOlutions

Do you have trouble sleeping?

Do you lie awake for a long time before falling asleep?

Is sleep only possible for a short amount of time?

Are you waking up in the middle of the night and not being able to fall back asleep?

Are you waking up too early?

Is your quality of sleep poor, leading you to feeling unrested and sleepy during the day?

If you answered YES to any of these, you may have Insomnia.

SLEEP DISORDER TREATMENT

Insomnia is a common sleep disorder that is often co-morbid with other mental health conditions and medical conditions. With insomnia, you may have trouble sleeping, falling asleep, staying asleep, or getting good quality sleep. This happens even if you have the time and the right environment to sleep well. Insomnia can get in the way of your daily activities and may make you feel sleepy during the day.

You may have tried everything to help with your sleep but nothing has seemed to work. At Harmonia Wellness, we offer the gold standard in Insomnia treatment. Cognitive Behavioral Therapy for Insomnia (CBT-I) is the most effective known treatment for insomnia and has been proven to work for as many as 70% to 80% of patients. Improvements include less time to fall asleep, more time spent asleep, and waking up less during sleep. Unlike sleeping pills, the improvements from CBT-I are maintained over time.

Reclaim restful nights with our personalized insomnia treatment, addressing root causes for a rejuvenated and peaceful sleep. Call us at 941-529-7675 to set up your free consultation today.

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CBT-I is an 8 week program and can be done in both group and individual sessions. At Harmonia Wellness, we offer both modalities.

If you or anyone you know is struggling with insomnia in the Sarasota and Manatee County areas and believe they could benefit from our CBT-I program, contact us today to get your sleep back on track.

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CBT-I - cognitive-behavioral therapy for insomnia (cbt-i)

CBT-I is NOT About Sleep Hygiene

This is a popular misconception. While common advice such as “avoid caffeine after 4pm”, “limit alcohol in the evening to no more than 2 drinks before 7pm”, or “minimize the use of blue-light emitting devices an hour before sleep” are helpful, there is little evidence that sleep hygiene alone is sufficient to treat insomnia. For any insomnia treatment to be effective in the long-term, it needs to address the root causes behind sleeplessness Traditionally, CBT-I is a multi-component treatment that combines several approaches, including cognitive restructuring, stimulus control, and sleep restriction.

Cognitive Restructuring

A core principle in CBT-I is that the way we sleep is influenced by our thoughts and feelings about sleep. People with insomnia often have dysfunctional thoughts about sleep that result in behaviors that are detrimental to good sleep. Cognitive restructuring attempts to break this destructive feedback loop by identifying, challenging and re-framing the thoughts and feelings that contribute to insomnia.

Stimulus control

Stimulus control is based on the psychology of conditioning. It aims to break these associations by reclaiming the bedroom as a sanctuary for restorative sleep. You will also learn to recognize the difference between being tired and being sleepy, so you only go to bed when you’re sleepy (and not just tired).

Sleep restriction

Sleep restriction therapy is one of the most powerful tools in sleep psychology and has been extensively researched. People with insomnia often find it counterintuitive that you have to try to stay awake in order to get better sleep, but this is fundamental psychology at work. You’re so sleepy by the time you hit the pillow that you immediately fall into a deep, restorative sleep. In time, your mind starts forming a strong, permanent association between your bed and quickly falling into a restorative sleep. This association will benefit your sleep for the rest of your life.

Relaxation techniques

Increasingly, relaxation techniques such as breathing exercises, progressive muscle relaxation, guided imagery, and meditation are also introduced to supplement CBT-I during treatment. Clients will learn and practice techniques to regulate their heart-rate and breathing, relax specific muscle groups in the body, and observe their subconscious mind. Benefits include reduced stress and anxiety, and achieving a state of hyper-relaxation that is conducive to restorative sleep.