Relaxation training is another CBT-I technique. “A lot of people tell me they have a problem quieting their mind at night, and relaxation training, which uses mindfulness meditation and guided imagery, can help with this,” Dr. Gentry says. In fact, mindfulness meditation, a practice that calms the mind and teaches patients how to focus on the present, has been found to be effective in reducing insomnia and improving sleep quality.5
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“CBT-I has been shown to provide long-lasting results that exceed those of sleeping pills,” Dr. Gentry says. “And it’s a much safer alternative that also addresses the root cause of a patient’s sleeping problems.”
Linda Childers is a health writer located in the San Francisco Bay Area of Northern California.
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- Black DS, O’Reilly GA, Olmstead R, et al. Mindfulness meditation and improvement in sleep quality and daytime impairment in older adults with sleep disturbances: A randomized clinical trial. JAMA Intern Med. 2015 Feb 16. doi: 10.1001/jamainternmed.2014.8081. [Epub ahead of print]