Doctors think they have found a way to break the link between insomnia and depression by teaching people to sleep instead of prescribing sleeping pills. It’s called ‘cognitive behavioural sleep training’ and this is how it works:
- Eliminate blue light and noise;
- Only stay in bed when sleeping;
- Set up a sleep routine; like going to bed and getting up at the same time each day;
- Relax by taking a warm bath or by doing some yoga;
- Consult a cognitive therapist to teach you how to break bad habits and counter negative thoughts around sleeping.
After this type of therapy patients showed fewer signs of mental illness, with 83 per cent reduction in the likelihood of developing depression. The study, by JAMA Psychiatry, followed more than 300 people aged 60+ with half the group going through two months of sleep training. They were then monitored for depression over the 18 months. Working with a sleep therapist in person made the biggest difference. Scientists are convinced that insomnia is a major risk factor for depression and say this is a breakthrough in treating insomnia and depression.
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