Struggling to get a good night’s sleep? There’s an alternative to meds, experts say
How to Overcome Insomnia with Cognitive Behavioral Therapy
Struggling with insomnia for over 30 years, Faye Dickieson from Alberton, P.E.I., turned to sleeping pills in search of a good night’s rest, only to find herself facing lingering side effects and no relief from her sleepless nights. She described her nights as filled with tossing and turning, leading to just a couple of hours of sleep, leaving her feeling foggy and unsteady the next day.
According to a recent study published in the journal Sleep Medicine, one in six Canadians suffers from insomnia, with an increasing reliance on medications, alcohol, and cannabis to cope with this common health issue. However, sedatives like benzodiazepines, often prescribed for insomnia, can be addictive and come with harmful side effects, including amnesia, liver damage, and drug tolerance.
After attending a sleep seminar led by psychiatrist David Gardner, Dickieson was introduced to cognitive behavioral therapy for insomnia (CBT-I) as a non-pharmaceutical alternative treatment. The results were transformative for her, as she experienced four to five hours of sleep without pills, feeling full of energy and happier without the foggy feeling she was accustomed to.
CBT-I is a drug-free approach that helps patients recognize and change old thought patterns, behaviors, and emotions that contribute to insomnia. By keeping sleep diaries, patients can track their sleep habits and patterns and learn sleep-enhancing techniques such as relaxation exercises, maintaining a regular bedtime and wake time, and managing anxious thoughts.
Research has shown that CBT-I can be effective, with half to two-thirds of participants showing improvement in self-reported sleep quality over three months. However, individuals who are biologically predisposed to insomnia may be less responsive to this treatment, requiring a combination of therapy and medication.
Despite the effectiveness of CBT-I, accessibility remains a challenge for many individuals due to the high cost of sessions and a limited number of qualified providers. Dr. Mike Simon, a family doctor in Saint John, highlighted the difficulty of finding counselors and therapists with specialized training in CBT-I and the long waiting lists for treatment.
In an effort to increase awareness and accessibility to CBT-I, researchers and clinicians across the country have called on policymakers to prioritize public reimbursement for this treatment. They are also developing online resources and self-help programs to make CBT-I more widely available to the public, regardless of socioeconomic status.
Recognizing the importance of a good night’s sleep for overall well-being, it is crucial to address insomnia with effective, drug-free treatments like CBT-I. By raising awareness and making these resources more accessible, individuals can take control of their sleep health and avoid the potential consequences of untreated insomnia.
