![]() At 8- and 12-week follow-up, 509 patients were reassessed. The primary outcome was change in global sleep quality measured by the Pittsburgh Sleep Quality Index (PSQI). A mobile app was developed for self-reported assessment and delivering dCBT-I interventions and treatment prescriptions to participants. Patients were diagnosed with insomnia, anxiety disorders, or anxiety comorbid with insomnia or depression according to ICD-10. The study included 6,002 patients aged 18 years and above with primary complaints of dissatisfying sleep from a sleep clinic in a psychiatric hospital from November 2016 to April 2021. This study examined the effect of dCBT-I for improving sleep quality in patients with insomnia complaints from a clinical population in a real-world setting. If you are experiencing insomnia and have tried self-help methods without success, it's important to consult a doctor or other healthcare professional for additional treatment options.Digital cognitive behavior therapy for insomnia (dCBT-I) is an effective treatment in alleviating insomnia. By making changes to your sleep habits, you can improve your sleep quality and feel better during the day. Insomnia is a prevalent sleep disorder that can have a significant impact on your physical and mental health. ![]() They may be able to provide additional treatment options or refer you to a sleep specialist. Limit caffeine and alcohol consumption: Both of these substances can interfere with sleep, so it's best to avoid them, especially in the evening.Įxercise regularly: Regular physical activity can help improve sleep quality and duration.Ĭonsider cognitive-behavioral therapy for insomnia (CBT-I): This type of therapy can help people change the thoughts and behaviors that contribute to insomnia.Ĭonsult a doctor: If you are experiencing chronic insomnia and you have tried the above methods with no luck, it's important to speak with a doctor or other healthcare professional. Stick to a consistent sleep schedule: Try to go to bed and wake up at the same time every day, even on weekends.Ĭreate a relaxing bedtime routine: This can include activities such as reading, listening to soothing music, or taking a warm bath.Īvoid stimulating activities before bed: This includes watching TV, using the computer, and engaging in other activities that can keep your mind active. There are several ways to cope with insomnia, including: So, we've covered the prevalence of insomnia in the U.S., the symptoms, and the causes, but how can you find relief for this tragically common sleep disorder? Paradoxical insomnia: This is a rare type of insomnia characterized by people reporting they have difficulty sleeping, yet have objective evidence of normal or even prolonged sleep as shown by polysomnography. It is often caused by medical conditions, such as sleep apnea, nocturia, or by the use of certain medications.Ĭomorbid insomnia: This type of insomnia is associated with an underlying medical or psychological condition, such as depression or chronic pain. Maintenance insomnia: This type of insomnia is characterized by difficulty staying asleep throughout the night. It is often caused by anxiety, stress, or racing thoughts. Onset insomnia: This type of insomnia is characterized by difficulty falling asleep at the beginning of the night. It can be caused by a variety of factors, including medical conditions, medications, and psychological issues. It usually lasts for a few days or weeks and resolves on its own.Ĭhronic insomnia: This type of insomnia is characterized by symptoms that occur at least three nights a week for a period of at least three months. ![]() Acute insomnia: This type of insomnia is short-term and often caused by a specific event or stressor. ![]()
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