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Do you have trouble sleeping, despite doing all the right things?
You might have tried breathing exercises, calming music, white noise, going to bed in a dark and quiet bedroom, eating different foods in the evening, maintaining a regular sleep pattern, or reducing caffeine. But after three to four weeks of what seems like progress, your insomnia returns. What next?
It’s easy to spend more time in bed, hoping for sleep. It’s tempting to try to get through the days with caffeine and naps. You might have resorted to a wine or two before bedtime.
But none of these work. What does work is a kind of therapy called cognitive behavioural therapy for insomnia (or CBTi for short). This is a four to eight week treatment that works for up to 80% of people. Effects last for at least a year.
As Alexander Sweetman and colleagues write today, it could get expensive, and it doesn’t work for everyone, but it’s more effective than sleeping pills.
This article is the fifth in our series on insomnia. So far we’ve examined the history of insomnia, insomnia in the movies, and whether insomnia is as dangerous for our bodies and our minds as we think. Read the other articles in the series here.
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Anna Evangeli
Deputy Health Editor
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Alexander Sweetman, Flinders University; Jen Walsh, The University of Western Australia; Nicole Grivell, Flinders University
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