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Abhinav Singh. With the right approach, you can reliably fall asleep within a matter of minutes. One of the keys to smoothly falling asleep is relaxation. Research shows that the relaxation response is a physiological process that positively affects both the mind and body.

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On average, it takes about 14 minutes to fall asleep.

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Also, some people fail to complete all the required sessions or to practice the techniques on their own.

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No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician. In the wee hours of the morning, the last thing you want to do is take a sleeping pill, since you probably need to get up in a few hours. Called cognitive behavioral therapy for insomnia, or CBT-I, this therapy teaches people to change the unproductive thinking patterns and habits that get in the way of a good night's sleep.

In one such program, called SHUTi Sleep Healthy Using the Internetparticipants were about half as likely to wake up after falling asleep compared with a control group.

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Internet-based programs might help address both problems. Strategies to help you to get back to sleep Sleep-maintenance insomnia is common in mid-life. Awake at 3 a.

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It's in the morning—far too early to get up for the day. In fact, experts now recommend a special type of short-term therapy as the first-line treatment for insomnia instead of drugs.

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In CBT-I, a therapist helps you replace negative thoughts such as "I'll be so tired, I'll have a terrible day at work tomorrow! Changing your thoughts and behaviors can help.

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Published: September, Health consequences of insufficient sleep Infographic Ask the Doctor: The right amount of sleep Updated exercise guidelines showcase the benefits to your heart and beyond Going Safety of over-the-counter sleeping pills When You Visit Your Doctor - Insomnia 9 tips to boost your energy — naturally.

Known as sleep-maintenance insomniathis common problem often crops up in mid-life.

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Sound familiar? He or she also provides structure and support while you practice new thoughts and habits, and teaches you other successful sleep strategies. Lawrence Epstein, people with insomnia tend to become preoccupied with sleep and apprehensive about the consequences of poor sleep — a phenomenon dubbed "insomniaphobia" by Harvard sleep specialist Dr. John Winkelman.

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For example, you should:. E-mail Address. But you can't get back to sleep because your mind keeps rehashing past and future worries—and fretting that you're going to be exhausted all day long.

What time do you go to sleep?

Disclaimer: As a service to our readers, Harvard Health Publishing provides access to our library of archived content. First Name Optional.

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Many health insurance plans cover CBT-I, which falls under mental health coverage. Typically, you meet with the therapist once a week for an hour, for six to eight weeks. However, not many therapists are trained in this special type of talk therapy.

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Please note the date of last review or update on all articles. Several small studies suggest that online CBT-I programs can help insomniacs sleep better. It's just as effective but safer than sleeping pills for both sleep-maintenance insomnia and trouble falling asleep at the start of the night sleep-onset insomnia.

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