Sleep contributes both to our physical and mental well-being. Sleep can affect our attention, mood, decisions, vigilance drift, and ability to process information. The amount of sleep a person varies by person and depends on a lot of factors including their lifestyle, age, and health condition. Babies and young children may need more sleep to support their growth.
‘Sleeplessness’ or ‘insomnia’ is a condition that makes it difficult for a person to fall asleep or stay asleep. This condition can be acute or chronic and can last from a few nights to months, or more.
Sleep therapy is a form of therapy that can help a person improve their quality of sleep. It can help individuals dealing with insomnia, restless legs syndrome, sleep apnea, and mental disorders. The therapy focuses on changing behaviours, helping an individual become more self-aware, and cultivating relaxation techniques.
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Have you noticed that you’re still struggling to fall or stay asleep even after making behavioural changes? It is about time that you contact your primary care doctor. Your doctor will evaluate your symptoms and may refer you to a sleep specialist. Other symptoms of a sleep disorder may include:
Difficulty in falling asleep Excessive sleepiness during the day Difficulty in staying asleep Snoring or gasping for air Sleep paralysis Muscle weakness FatigueYour sleep specialist will focus on improving the quality and duration of your sleep through sleep therapy. Sleep therapy helps in addressing the negative thoughts on sleep by identifying the cause and behavioural habits that result in those feelings.
Since, sleeping disorders may also result from an existing mental health condition, your specialist will also focus on improving your mental health state too. Your sleep therapist will work on setting and achieving goals, learning relaxation techniques, and cultivating healthier habits in patients, leading to better sleep and improved mood.
Depending on your needs, your sleep therapist may recommend one of the below techniques for you:
Sleep Restriction Therapy: This therapy focuses on restricting the patient from going to bed early, or during certain so that they fall asleep during the right time. Relapse Prevention: Since there is always a chance of patients going into relapse, this form of therapy focuses on relapse prevention. It helps build healthy behavioural habits and practice relaxation techniques to maintain a good sleep cycle. Dark Therapy: Dark therapy helps a patient in falling asleep by limiting exposure to lights including the blue light from digital devices. Cognitive Behavioural Therapy - I: CBT-I helps in identifying the thoughts, behaviours, and feelings that might potentially be contributing to the symptoms of a sleep disorder. This form of therapy helps in exploring the connection between the negative thoughts and the sleeping patterns of a patient. Helps in coping with negative thoughts associated with sleep Helps in improving the quality of your sleep Helps in promoting healthy sleeping habits Helps in cultivating a sense of awareness and understanding of sleeping issues and patterns Helps in reducing dependence on sleep medications
Your healthcare provider will conduct a night study with the help of an oximeter, to monitor you over 1-2 nights, and determine if you have sleep apnea or not.
For optimal health, an average adult is advised to sleep for 7 hours or more per night.
It can result in a wide range of health issues and lifestyle risks including weight gain, diabetes, heart disease, high blood pressure, weakened immune system, and hormonal imbalance.
Your snoring should gradually go away as you get treated for your sleep apnea condition during sleep therapy.
Restless leg syndrome is a condition that is characterised by an irresistible urge to move your legs while sitting or lying down.
‘Narcolepsy’ is a chronic condition where a person experiences constant and overwhelming drowsiness, resulting in excessive daytime sleeping.
