Experts and healthcare providers are urging individuals to consider this evidence-based approach as a first-line treatment option, potentially sparing them from the risks and side effects associated with sleep medications

Insomnia, a widespread sleep disorder affecting a significant portion of the population, has gained renewed attention as researchers and healthcare professionals advocate for a proven alternative to medication. Cognitive Behavioral Therapy for Insomnia (C.B.T.-I.) is emerging as a powerful treatment option that addresses the root causes of sleep problems, offering a natural and effective solution, says a report in New York Times.

According to the report, approximately one in four adults in the United States experiences insomnia symptoms each year, often triggered by factors such as stress or illness. However, about one in ten adults grapple with chronic insomnia, enduring difficulty falling or staying asleep at least three times a week for three months or longer.

Beyond its physical toll, sleep deprivation takes a toll on mental well-being as well. A survey by the National Sleep Foundation, cited by the Nytimes report, uncovered a connection between poor sleep health and symptoms of depression, with research also linking inadequate sleep to heightened anxiety and distress.

A sleep researcher at the University of California, San Francisco, Aric Prather, reveals that Cognitive Behavioral Therapy for Insomnia (C.B.T.-I.) has emerged as a potent solution. Despite its effectiveness, individuals often resort to medication as a first-line approach. More than 8 percent of adults, as per a 2020 survey by the Centers for Disease Control, reported daily or frequent use of sleep medications to aid in falling or staying asleep.

Studies highlight that C.B.T.-I. proves as effective as sleep medications in the short term and more advantageous in the long run. Clinical trials reveal that up to 80 percent of individuals undergoing C.B.T.-I. experience sleep improvements, with most patients finding relief in four to eight sessions.

The use of sleep aids comes with potential risks, particularly for older individuals, including problems such as falls, memory issues, and confusion, the report cautions. In contrast, C.B.T.-I. is deemed safe for adults of all ages, and it can even be adapted for children.

The C.B.T.-I. is not limited to sleep hygiene practices like maintaining conducive sleep environments. The therapy aids individuals in viewing their beds as places of rest, rather than stress, by incorporating relaxation techniques such as deep breathing and mindfulness meditation. Patients are encouraged to engage in quiet activities under dim lighting if they remain awake after 20 or 30 minutes in bed, thereby preserving the association of the bed with sleep rather than restlessness.

To access C.B.T.-I., individuals can consult a healthcare provider to rule out underlying physical or psychological issues. Finding a C.B.T.-I. specialist can be challenging, but online self-directed programs have proven to be equally effective as face-to-face counseling.

As awareness of the effectiveness of Cognitive Behavioral Therapy for Insomnia (C.B.T.-I.) grows, experts and healthcare providers are urging individuals to consider this evidence-based approach as a first-line treatment option, potentially sparing them from the risks and side effects associated with sleep medications.

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