Cognitive Behavioral Therapy Before Medication To Treat Insomnia Suggested

Of course, you like to sleep---but sometimes it doesn't like you. If you're the type that reaches out for pills to put you to sleep, then quit it. The American College of Physicians has revealed new guidelines recommending cognitive behavioral therapy (CBT), which is a kind of psychotherapy, to help you get rid of long-term insomnia.

CBT is a combo of "talk therapy, behavioral interventions, and education". If nothing works, only then turn to your doctors for drug therapy.

"We know chronic insomnia is a real problem that patients present within our [doctors'] offices," said Wayne Riley, president of the American College of Physicians (ACP). "We want to get away from the over tendency to prescribe sleep medications, and clearly CBT can be a very nice tool in the toolkit."

What clicks with CBT is that it helps to create long-lasting effects and teaches you how to manage sleeplessness.

"It empowers patients to tackle their insomnia," said Nathaniel Watson, president of the American Academy of Sleep Medicine. "And since there is no medication involved, you can avoid the cost and potential side effects of medications long-term."

Still, the guidelines do not intend to discourage insomniacs from taking medication.

"We looked at [the issue] very broadly; we don't say don't use a medication, we say, give your patient a trial... and if they come back still having problems sleeping, maybe add the short-term use of a medication," Riley said. "We try to counsel against using [medication] longer than 10 to 14 days because we know dependence can be an issue."

While some sleep-related issues are part of the treatment, including "light levels, temperature and other aspects" of the environment, CBT helps to teach patients to have realistic expectations, and get prepared for poor sleep sometimes.

"I think right now in this country we have a low sleep IQ and it's a problem," Watson said. "I would encourage people to prioritize sleep in their lives, including creating a better sleep environment. The bedroom should be reserved for the three S's - sleep, sex, and sickness. And parents should model a good sleep environment, including [promoting] consistent bedtimes and wake times on weekdays and weekends."

The new guidelines were released May 3, 2016, in the Annals of Internal Medicine.