Insomnia Handout

In fact cbt i is recommended as the first treatment one should try since it s safe and works over long periods of time.

Insomnia handout. This can happen when you travel or have a change in work hours. Use these tools in your assessment and treatment of insomnia. Use the sleep hygiene handout to educate your clients about basic sleep tips. Overview insomnia is a common sleep disorder that can make it hard to fall asleep hard to stay asleep or cause you to wake up too early and not be able to get back to sleep.

For example traveling change in work hours disruption of other behaviors eating exercise leisure etc and relationship conflicts can all cause sleep problems. Don t be worried if it takes a week or two before you can tell a difference. Many different factors can contribute to sleep problems including achange in daily routine. Cognitive behavioral therapy for insomnia cbt i can be highly effective in improving the quality of both a person s sleep pattern and daytime functioning.

We suggest discussing current impediments to a good night s sleep during session and using this handout as a take home reminder. And counterproductive safety behaviors. You might also find the healthy sleep website of the division of sleep medicine at harvard medical school a helpful resource for yourself and your patients. This handout describes some simple things that you can do to help your insomnia.

Sleep self care continued s handouts clinical insomnia doc 6 23 16 12 16 pm the wave a progressive relaxation exercise for falling asleep in this exercise you will be tensing your entire body from your toes to your forehead and then relaxing. Insomnia patient handout adapted from uptodate and refresh clinical trial. Paying attention to good sleep hygiene is the most important thing you can do to maintain good sleep. This exercise will help you rid your body of tension that may be interfering with your sleep.

Often insomnia does not respond to treatment of the primary condition and requires targeted treatment. Good sleep hygiene handout the most common cause of insomnia is a change in your daily routine. Insomnia is one of the most common co morbid conditions seen in our patients. Insomnia can sap not only your energy level and mood but also your health work performance and quality of life.

Follow these tips each night. Selective attention and monitoring. Sleep hygiene sleep hygiene refers to actions that tend to improve and maintain good sleep during the day before bedtime. The following are different techniques for improving insomnia sleep hygiene stimulus control progressive muscle relaxation and sleep restriction.

Misperception of sleep and daytime deficits from lack of sleep. When people are not able to fall asleep or remain asleep they suffer from insomnia. Worry accompanied by arousal and distress.