Overcome Insomnia with CBT-I: A Psychologist's Guide

  Рет қаралды 3,158

Cognilead

Cognilead

Күн бұрын

Пікірлер: 15
@cognilead
@cognilead Жыл бұрын
Click on the link below to send me your details that you would like me to send your free worksheet to: www.cognilead.com/CBT-I-Worksheet
@wilhelmina2460
@wilhelmina2460 5 ай бұрын
Thank for your tips
@cognilead
@cognilead 5 ай бұрын
You're very welcome Camilla 💜
@IqraKhan-c6u
@IqraKhan-c6u 2 ай бұрын
Ummm iam 21 and I recently got insomnia I never had before I got sick a month ago and my doctors used antibiotics after that I got insomnia and now I can’t sleep it’s been month I juxt sleep for 2 or 3 hours iam so tired my doctor gave me sleeping pills but I don’t why take it plx help me it will be okay or not or my insomnia will be chronic
@cognilead
@cognilead 2 ай бұрын
Thank you for sharing your experience. I'm really sorry to hear that you've been struggling with insomnia. It's understandable to feel worried when sleep isn't coming easily, especially if it's a new experience for you. Firstly, I want to reassure you that you're not alone. Many people experience insomnia at some point, and it can often feel very distressing. The good news is that there are effective ways to manage and improve your sleep, including Cognitive Behavioral Therapy for Insomnia (CBT-I), which I mentioned in the video. CBT-I focuses on changing the thoughts and behaviors around sleep, and many people find it helpful. Since your insomnia started after an illness and antibiotics, it might be related to the stress on your body or changes in your routine. It's great that you're in touch with your doctor-they can help determine the best approach for you. If you're feeling unsure about taking sleeping pills, I'd encourage you to discuss any concerns or side effects with your doctor so they can offer guidance and possibly explore alternative options. In the meantime, try to establish a calming bedtime routine, avoid screens before bed, and make your sleep environment as comfortable as possible. It can take some time, but with the right approach, things can improve. Remember, this doesn't necessarily mean your insomnia will be chronic. Many people find that their sleep improves once they address the underlying causes and learn new strategies to manage it. Keep communicating with your healthcare provider and consider discussing CBT-I with them as well. Take care, and I hope you find some relief soon. You deserve good rest! 🌙 Camilla 💜
@subidsubedi123
@subidsubedi123 5 ай бұрын
im sleeping with listenning you voice😊
@cognilead
@cognilead 5 ай бұрын
I'm glad my voice helps you relax and fall asleep! 😊 Sweet dreams and thank you for watching! Camilla 💜
@worshipperofallah1
@worshipperofallah1 4 ай бұрын
i am 26 years old i have insomnia from last 1 year in my initial days of insomnia i used to sleep for 4 hours but now i am sleeping only 2 hours and i am having lot of pain in my eyes 👀 because of lack of sleep.
@cognilead
@cognilead 4 ай бұрын
I'm sorry to hear that. It sounds like a really hard situation. I have another video you might find helpful here that takes a different approach (metacognitive) to dealing with insomnia: kzbin.info/www/bejne/h5vVZ5qCqpKpqrs When your insomnia has been persistent for that long and you're seeing physical symptoms from it, I would also recommend that you contact your doctor. I wish you all the best, Camilla 💜
@worshipperofallah1
@worshipperofallah1 4 ай бұрын
@@cognilead. Thank you
@nusratjalil4401
@nusratjalil4401 5 ай бұрын
Please help me I need your guidance I am 76years old for the last 15years i am only sleeping 5hours which is effecting my life.I cannot afford a coach I need. Your guidance.Thank you for your help.
@cognilead
@cognilead 5 ай бұрын
Dear Nusrat, Thank you for reaching out. I'm sorry to hear about your struggles with sleep. I understand how challenging insomnia can be, especially when it's been ongoing for so long. While I can't replace a personal coach, I can offer some guidance based on Cognitive Behavioral Therapy for Insomnia (CBT-I) principles that may help improve your sleep. 1) Sleep Schedule Consistency: Go to bed and wake up at the same time every day, even on weekends. This helps regulate your body’s internal clock. 2) Sleep Environment: Ensure your bedroom is cool, quiet, and dark. Consider using earplugs, an eye mask, or a white noise machine if needed. 3) Pre-Sleep Routine: Develop a calming pre-sleep routine. This might include activities like reading a book, taking a warm bath, or practicing relaxation exercises. 4) Limit Stimulants: Avoid caffeine, nicotine, and heavy meals close to bedtime. These can interfere with your ability to fall asleep. 5) Limit Screen Time: Try to avoid screens (TV, phone, computer) at least an hour before bed. The blue light emitted can disrupt your natural sleep cycle. 6) Mindfulness and Relaxation: Practice relaxation techniques such as deep breathing, progressive muscle relaxation, or meditation. These can help calm your mind and body before bed. 7) Limit Naps: If you need to nap, keep it short (20-30 minutes) and not too late in the day to avoid interfering with your nighttime sleep. 8) Get Out of Bed if You Can’t Sleep: If you find yourself lying in bed awake for more than 20 minutes, get up and do a quiet, relaxing activity until you feel sleepy. This helps prevent the bed from becoming associated with wakefulness. 9)Regular Physical Activity: Engage in regular physical activity during the day. Even light exercise like walking can promote better sleep. However, try to avoid vigorous exercise close to bedtime. 10) Seek Medical Advice: Since your insomnia has been persistent for a long time, it may be helpful to consult with a healthcare provider to rule out any underlying medical conditions or medication side effects that could be affecting your sleep. If you've not seen improvements using the tips above, it may be worth while trying a different strategy. I talk about how Metacognitive Therapy deals with insomnia in this video: kzbin.info/www/bejne/h5vVZ5qCqpKpqrs Remember, improving sleep habits can take time, so be patient with yourself as you make these changes. I hope you find these tips helpful, and I wish you all the best on your journey to better sleep. All the best, Camilla 💜
@mrryanclewis
@mrryanclewis 4 ай бұрын
Great reply, very kind.
@wilhelmina2460
@wilhelmina2460 5 ай бұрын
Pls help
@cognilead
@cognilead 5 ай бұрын
If you're struggling with insomnia you may also find this video helpful where I discuss how Metacognitive Therapy addresses insomnia: kzbin.info/www/bejne/h5vVZ5qCqpKpqrs It offers a different perspective than Cognitive Behavioral Therapy and it may resonate better with you. All the best, Camilla 💜
the balloon deflated while it was flying #tiktok
00:19
Анастасия Тарасова
Рет қаралды 35 МЛН
Wait for the last one 🤣🤣 #shorts #minecraft
00:28
Cosmo Guy
Рет қаралды 19 МЛН
Guided Sleep Meditation Let Go of Anxiety, Foster Wellness While You Sleep
3:00:06
Jason Stephenson - Sleep Meditation Music
Рет қаралды 507 М.
CBT For Insomnia: How To Sleep Better and Cure Insomnia
13:39
Self-Help Toons
Рет қаралды 75 М.
Cognitive Behavioral Tools
26:31
aggiementalhealth
Рет қаралды 707 М.
Guided Sleep Meditation Let Go of Anxiety, Fear, Worry Before Sleep
3:00:00
Jason Stephenson - Sleep Meditation Music
Рет қаралды 8 МЛН
Insomnia Yoga Nidra for Deep Sleep | Guided Sleep Meditation
1:36:07
Kristyn Rose Yoga
Рет қаралды 326 М.
6 Ways To Cure Insomnia Naturally
12:03
Sleep Doctor
Рет қаралды 75 М.
the balloon deflated while it was flying #tiktok
00:19
Анастасия Тарасова
Рет қаралды 35 МЛН