A new analysis of previous studies has found that cognitive behavioral therapy is effective against insomnia and should be the first choice for treatment.
The researchers considered 20 randomized controlled trials of this approach to treating chronic insomnia. The studies had to include at least three of the following criteria:
1) patients saw a therapist to change dysfunctional attitudes about sleep,
2) patients were taught good sleep hygiene
3) patients were warned to use the bed only for sleeping and sex
4) participants were taught relaxation techniques and
5) volunteers were advised to keep the bedroom dark and quiet for better sleep.
Cognitive Behavioral Therapy Compared to Other Approaches
All the studies compared cognitive behavioral therapy to other approaches such as sham therapy, an education group or a placebo pill.
People who had gone through cognitive behavioral therapy fell asleep 19 minutes sooner and slept about 7 minutes more per night. That doesn’t sound impressive, but it is comparable to the effects of many prescription sleeping pills.
One big advantage of cognitive behavioral therapy is that it does not have side effects such as increasing the risk of cognitive decline later in life. The authors bemoan the fact that this treatment is underappreciated and underutilized.
