Cognitive Behavior Therapy Center (408) 384-8404
CBT for Anxiety & Related Problems • San Jose/Silicon Valley
Insomnia and Sleep Problems - Cognitive Behavior Therapy (CBT) in San Jose
Laura L.C. Johnson, MBA, MA, LMFT, Cognitive Behavior Therapist • (408) 384-8404
Insomnia and Sleep Problems - Therapy and Counseling in San Jose
Do you have difficulty falling or staying asleep?
Are you tired during the day?
Are you anxious or frustrated about your sleep problems?
What is Insomnia?
Insomnia is defined as difficulty getting to sleep or staying asleep, or having nonrefreshing sleep for at least 1 month. If you have insomnia, you may tend to keep thinking about getting enough sleep. The more you try to sleep, the greater your sense of frustration and distress, and the more difficult sleep becomes.
Primary insomnia refers to insomnia that is not caused by any known physical or mental condition. Secondary insomnia is caused by a medical or mental health condition.
Insomnia is caused by many different things. The most common causes of secondary anxiety insomnia are anxiety, depression, worry and stress. Often, insomnia is the symptom that causes people with anxiety and depression to seek help. Symptoms of insomnia include difficulty falling asleep on most nights, feeling tired during the day or falling asleep during the day, not feeling refreshed when you wake up and waking up several times during sleep.
Treatment of Insomnia / Sleep Problems
- Sleep education: Helps you understand the basics of sleep.
- Sleep diary: Helps us understand how to best treat your insomnia. In the diary, you'll write down when you go to bed, when you get up, how much time you spend in bed unable to sleep, total sleep time and other details about your sleep patterns.
- Cognitive restructuring: Learn to identify and respond more effectively to negative thoughts and worries that keep you awake and eliminate false or worrisome beliefs about sleep, such as the idea that not sleeping will make you sick or die.
- Sleep restriction: Limiting the amount of time you sleep so when you go to bed, you're more likely to fall asleep and stay asleep.
- Remaining passively awake: Avoid any effort to fall asleep. Paradoxically, worrying that you can't sleep can actually keep you awake. Letting go of this worry can help you relax and make it easier to fall asleep.
- Stimulus control strategies: Train your brain to associate the bed with sleeping. You may be asked to go to bed only when tired, limit activities in bed to sleep and sex, get out of bed at the same time every morning, and get up and move to another room if you don't fall asleep within a certain amount of time.
- Sleep hygiene strategies: Change basic lifestyle habits and environmental factors that influence sleep, such as smoking or drinking too much caffeine late in the day, drinking too much alcohol, or not getting regular exercise. You'll learn to engage in relaxing activities before going to bed, such as reading, writing, listening to calming music or taking a bath. You'll also limit stimulating activities before bedtime such as watching television, using a computer or other electronic devices and being around bright lights.
- Relaxation training: Learn to calm your mind and body throughout the day and before bedtime such as meditation, visualization and muscle relaxation.
Laura L.C. Johnson, MBA, MA, LMFT
Cognitive Behavior Therapy Center for Anxiety & Related Problems
Certified by the Academy of Cognitive Therapy
Certified by the Academy of Cognitive Therapy
Licensed Marriage & Family Therapist, MFC48807
1475 Saratoga Avenue, Suite 168
San Jose, CA 95129
(408) 384-8404