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Antidepressants and weight gain: What causes it?.Antidepressants and alcohol: What's the concern?.Antidepressant withdrawal: Is there such a thing?.Society of Behavioral Sleep Medicine members: United States.Behavioral and psychological treatments for chronic insomnia disorder in adults: An American Academy of Sleep Medicine clinical practice guideline. Cognitive behavioral therapy for insomnia in adults. Insomnia overview: Epidemiology, pathophysiology, diagnosis and monitoring, and nonpharmacologic therapy. Cognitive behavioral therapy for insomnia.Overview of the treatment of insomnia in adults. You also can look for self-help books and online resources for guidance on CBT techniques for insomnia. But a phone or video meeting also may help. If available in your area, meet with a sleep medicine specialist in person for your sessions. Also, check ahead of time to see whether your health insurance will cover the type of treatment you need. When setting up an appointment, ask about the treatment approach and what to expect. It depends on your sleep expert, the program and your progress. You may need as few as one session or as many as eight or more sessions. The type of treatment, length of treatment and frequency of sessions can vary. Or you can search the Society of Behavioral Sleep Medicine website at for a directory of behavioral sleep medicine providers. certified by the American Academy of Sleep Medicine, such as Mayo Clinic Center for Sleep Medicine. You can search /sleep-center on the web for a sleep center in the U.S. The most effective treatment approach may combine several of these methods. This information can show patterns that affect sleep. Your sleep specialist may ask you to take a biofeedback device home to record your daily patterns. This technique involves using a device that shows signs such as your heart rate and muscle tension. Letting go of this worry can help you relax and make it easier to fall asleep. That's because worrying that you can't sleep can keep you awake. With this method, once you're in bed, you try not to think about falling asleep. Approaches include meditation, imagery and muscle relaxation. These techniques help you calm your mind and body. You may learn tips that can help you sleep better, such as ways to wind down an hour or two before bedtime.
Not getting regular physical activity also can lead to poor sleep. Change habits that lead to poor sleep, such as smoking, drinking too much caffeine late in the day and drinking too much alcohol. But once your sleep gets better, your time in bed is slowly increased. This makes you more tired the next night. If you can't fall asleep within 20 minutes, get up and don't go back to bed until you're sleepy. Lying in bed when you're awake can become a habit that leads to poor sleep. Depending on your needs, your sleep specialist may recommend that you:
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