Editor’s Note: This article originally appeared more than a decade ago, yet cognitive behavioral therapy (CBT) remains one of the most studied and touted solutions to insomnia. Insomnia, interrupted sleep, and non-refreshing sleep are hallmark symptoms of fibromyalgia. Have you tried CBT to help you? Let us know about your experience in the comments below.
Cognitive behavioral therapy is an effective treatment method for insomnia, according to a new study. The study’s clinical data shows that changing a person’s attitudes about sleep and teaching new habits may be an alternative to medication for the treatment of persistent insomnia. Insomnia is a common symptom of chronic illnesses such as CFS and FM, and a sleep disorder that affects up to five percent of Americans. The study results were published in the April 11 issue of the Journal of the American Medical Association.
More than one-third of the adult population is bothered by insomnia at least some of the time and 10 percent to 15 percent have chronic, unrelenting insomnia, according to Jack D. Edinger, lead author of the study. Edinger is a medical psychologist with Duke University Medical Center and the Durham VA Medical Center. Insomnia is characterized by difficulty falling asleep, difficulty maintaining sleep, or waking early.
“This study shows quite clearly that a cognitive behavioral insomnia therapy can be effective for people who have difficulty staying asleep at night,” Edinger said. “Many patients were able to reach fairly normal levels of sleep with this treatment and without the use of sleeping pills, and the results lasted through six months of follow-up.”
In terms of this study, cognitive behavioral therapy (CBT) is a treatment that combines changing an individual’s beliefs and attitudes about sleep and then teaching that person how to implement new behavioral patterns or habits in order to improve sleep.
Subscribe to the World's Most Popular ME-CFS Newsletter (it's free!)
For example, people are taught how to think about their sleep in a more constructive way (change of attitude) and also how to establish better sleep patterns by incorporating new habits such as getting out of bed at the same time each day (even if it means getting less sleep) and eliminating daytime napping.
The study combined two approaches, cognitive therpay and behavioral therapy. The study participants who received cognitive behavioral therapy listened to an educational audiotape about sleep requirements, the effects of aging and circadian rhythms on sleep patterns and the effects of sleep loss.
The study also showed that the treatment leads to clinically significant sleep improvements within six weeks, Edinger noted.
CBT appears to be a promising, more universally effective treatment for insomnia, according to Edinger. Early results suggest CBT effectively addresses both sleep-onset and sleep- maintenance problems, and produces a better long-term outcome than do medication or placebo.
The study included 75 study participants with chronic primary sleep insomnia who were divided into three groups. Each group received either cognitive behavioral therapy, relaxation training or placebo therapy for six weeks. Those receiving cognitive therapy saw a 54 percent reduction in their wake time after sleep onset as compared to a 16 percent reduction for the group receiving relaxation therapy and 12 percent for the placebo group.
Currently, sedative hypnotics or antidepressants are often used for treating insomnia, but many experts feel that neither should be recommended for long-term treatment of chronic primary insomnia.