Sleep may be viewed as a state that the
human mind and body will develop when a person understands
(and practices) core sleep skills and learns to manage the
factors that undermine sleep. For example, no one would
expect to go to sleep when a dog is barking loudly. Many
people do expect to go to sleep with other sleep-disrupting
conditions happening, because they do not identify these
factors.
Quality of sleep can be improved
through a wide variety of strategies. Our sleep program
includes cognitive and behavioral strategies to establish
sound, restful sleep.
The first step in our sleep program
involves teaching a set of basic skills that are essential
to sleep. Surprisingly, this is often enough to allow for
restful sleep without additional work.
Depending on the “specifics” of the
sleep difficulty, one or more additional strategies may be
added. For example: The transition to sleep is a time when
certain topics that one might avoid thinking about during
the day become sources of wakefulness. Developing strategies
to target this source of wakefulness is a key part the
program for some people.
Part of learning to fall asleep easily
requires figuring out what your personal triggers for
sleeplessness may be. Keeping this type of factor under
scrutiny is important in order to figure out how one trigger
relates to other factors. For example, a simple activity
like watching TV news at bedtime may produce wakefulness
when certain content occurs and not other content. For some
people, but not all people with insomnia, something like the
TV news may “wake up” the brain too much for a quick
transition to the drowsy state – but only if a person has
not exercised sufficiently that day. On days when the person
runs a few miles, the TV news may be an acceptable increase
in mental activity. However, it must remain on the “possible
trigger” list in order to solve the insomnia problem.
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