Sihtmärgiteraapia
Sihmärgiteraapia, also known as cognitive-behavioral therapy for insomnia (CBT-I), is a type of psychotherapy specifically designed to help individuals manage and improve their sleep patterns. This evidence-based treatment focuses on changing thoughts and behaviors that interfere with sleep, making it a first-line intervention for chronic insomnia.
The therapy typically involves several key components:
1. Sleep hygiene education: Patients learn about the importance of a consistent sleep schedule, creating a relaxing
2. Stimulus control: This technique involves associating the bed and bedroom with sleep and sex only. Patients
3. Cognitive therapy: This component addresses negative thoughts and worries that may keep individuals awake. Patients
4. Sleep restriction: This involves limiting the time spent in bed to the actual amount of sleep
5. Relaxation training: Techniques such as deep breathing, progressive muscle relaxation, and guided imagery are taught
Sihmärgiteraapia is generally well-tolerated and can be completed in a relatively short period, often within 4
As with any therapeutic intervention, individual results may vary, and it is important for patients to work