During each one, the person tries to fall asleep. The next 25 hours are divided into 50 thirty-minute sessions. The next day, he or she reports to a sleep lab around bed time. Intensive sleep retraining works like this: The night before undergoing the program, a person with chronic insomnia sleeps (or stays in bed) no more than five hours. A new approach that uses a 25-hour program called intensive sleep retraining may be enough to break the cycle in a day. One widely used behavioral approach, called stimulus control therapy, aims to break harmful sleep habits and thoughts over the course of several weeks. Some of the sleepless turn to medications. Loosening the grip of chronic insomnia can take time and effort. Soon just the sight of your bed or the tick of the clock toward 10:00 pm can trigger anxiety and render you wide awake. But then the habits that come along with not sleeping-looking at the clock, lying in bed wide awake, worrying about not getting to sleep-can stick. Stress or trouble at home or work interferes with sleep for a few nights. For others, insomnia is a chronic problem that affects mood, daytime alertness and performance, and emotional and physical health.Ĭhronic insomnia often starts out innocently enough. For some, it's just a now-and-then hitch. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.Įach night, as millions of Americans slumber peacefully, millions more can't fall asleep or stay asleep. Please note the date each article was posted or last reviewed. Most people successfully restore good sleep after two or three months of CBT-I.ARCHIVED CONTENT: As a service to our readers, Harvard Health Publishing provides access to our library of archived content. Duke sleep specialists recommend community sleep psychologists who are specifically trained in administering CBT-I. By following a strict set of sleep and wake patterns, CTB-I aims to re-train your brain to sleep when you’re tired and wake up when you’re rested. Duke sleep specialists take extreme care when prescribing these medications to ensure their benefits outweigh any risks.Īlthough medications can help you sleep, they don't cure the underlying cause of insomnia and may not be recommended for long-term use.Ĭognitive behavioral therapy for insomnia (CBT-I) is the most effective treatment for insomnia. Other sleep medicines can become addictive. Some sleep medications can contribute to abnormal sleep behaviors, like sleep talking or sleep walking. Sleep specialists may recommend medications based on your unique symptoms and contributing factors (such as pain or restless legs, for example). Talk to your doctor before starting new medications.Ī wide range of prescription medications can help you sleep better. Your doctor can help you create a plan that works for your lifestyle.Īlthough some over-the-counter sleep aids can help with acute insomnia, they may have side effects. This includes avoiding caffeine and screens before bed, establishing a bedtime routine, and maintaining a comfortable sleeping environment that is free of distractions. The first-line treatment for insomnia is to practice good sleep hygiene. Someone with paradoxical insomnia has an abnormal sense of being awake when they are actually asleep.
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