#Schlaflosigkeit #Gesunder Schlaf #Psychologie

Should Cognitive Behavioral Therapy Be Used Instead of Sleeping Pills?

28. Oktober 2025

3 Min. Lesezeit

Ratgeber öffnen Sammlung öffnen Serie öffnen

One method to get rid of insomnia is to use cognitive behavioral therapy (CBT) techniques. This is best done under the guidance of a psychologist or psychotherapist, but some of them you can apply yourself. The essence of therapy is that it helps to identify, replace and control the thoughts and behaviors that cause or exacerbate sleep problems.

Wichtigste Erkenntnisse

One method to get rid of insomnia is to use cognitive behavioral therapy (CBT) techniques.
Stimulus control
Sleep restriction

Für wen das ist

Für alle, die Psychische Gesundheit über Schlaflosigkeit, Gesunder Schlaf erkunden.

Warum es wichtig ist

Dieser Artikel hilft dir, dich schnell zu orientieren, und führt dich dann zu einer Sammlung oder Serie, wenn du weitermachen möchtest.

Artikelautor

Dr. Alina

psychologe

Stimulus control

This method helps eliminate factors that cause the mind to resist sleep. Establish a consistent bedtime and wake-up time. Avoid daytime naps, and use the bed only for sleeping and sex. If you cannot fall asleep within 10-20 minutes, leave the bedroom and come back only when you feel sleepy. People who suffer from insomnia associate the bedroom with wakefulness and frustration. The activities a person is used to doing in the bedroom are to blame, including eating, watching TV, and using sleep gadgets. Controlling the stimuli helps to change the associative series.

Sleep restriction

People with insomnia often spend too much time lying in bed without sleeping. The sleep restriction method helps combat this. Count how much time you actually slept at night. Allow yourself only that time plus 30 minutes in bed. For example, if a person tries to sleep 8 hours a night, but only manages 5 hours, you need to spend 5 hours and 30 minutes in bed. Once one manages to sleep most of this time, one can allow oneself to sleep longer. If you have conditions that can be exacerbated by lack of sleep, such as bipolar disorder and seizures, the method should not be used.

Sleep reduction

Sleep reduction is a slightly different and more gentle approach. Instead of immediately limiting the time spent in bed, it is reduced gradually. It then follows the pattern described above.

Sleep hygiene

This method of therapy involves getting rid of habits that negatively affect sleep, such as smoking or drinking too much caffeine. It is necessary to examine your lifestyle and realize what prevents you from sleeping the most as well as what helps you.

Improving your sleep environment

You don't even need a therapist for this as you can create a comfortable sleeping environment on your own. Ventilate the bedroom in the evening and ensure silence. Sleep in a dark and cool room, without TV or glowing neon clocks on the table or wall. Always turn off your cell phone at night.

Relaxation techniques

Relaxation techniques will help reduce the racing thoughts and tension that often accompany lying in bed without sleep. They will enhance the body's natural relaxation response, which is good for the body and mind. Approaches include meditation, imagination, muscle relaxation, etc. We'll talk about them in more detail in future course material.

Paradoxical intention

The worry of not being able to sleep often causes insomnia. The essence of this method is to do the opposite of what you want to do. Instead of trying to fall asleep, you should try to stay awake. This process will tire you out, and you will not notice how you fall asleep.

Cognitive behavioral therapy versus pills

CBT is an excellent treatment for sleep problems. Unlike pills, therapy addresses the underlying causes of insomnia — in addition to relieving the symptoms. However, it takes time and effort for therapy to work. In some cases, a combination of sleeping pills and CBT may be the best approach.

Weiterlesen

Psychische Gesundheit#Depressionen

How to Know if You Are Depressed?

According to the WHO, over a quarter billion people all over the world suffer from depression. Anyone can experience its symptoms, which include low mood, anxiety, and reduced energy. Do you think you are one of them? Check out!

Dr. Halina28. Okt. 2025

Psychische Gesundheit#coronavirus

How To Deal With Coronavirus Anxiety

The focus of attention is now on the pandemic, which scares people. People watch the news and immediately think "I could get sick,” or “I could die.” How to shift the focus?

Dr. Anna28. Okt. 2025

Gesunder Lebensstil#Schlaflosigkeit

Gadgets to Help You Sleep

Insomnia is like tirelessly running in a circle: the more you want to sleep, the more stressed you become, and stress leads to insomnia. So when chamomile tea and counting sheep don't work, the latest gadgets come to the rescue.

Darya28. Okt. 2025

Gesunder Lebensstil#Schlaflosigkeit

Eating to… Sleep!

Food in the stomach activates the parasympathetic part of the autonomic nervous system, which is responsible for our relaxation. It puts the body into "rest and digest" mode. As the body focuses all of its resources on digestion, we feel pleasantly relaxed and sleepy.

Dr. Michael28. Okt. 2025

Installiere Ornament, um nicht nur diese Artikel zu lesen, sondern auch deine Gesundheit zu verfolgen, Testergebnisse zu speichern und auf weitere nützliche Funktionen zuzugreifen

Ornament installieren