Insomnia Defined | CBT-I vs Sleeping Pills | Risk Factors of Sleeping Pills | Benefits of CBT-I
Overview
Insomnia can be a complex issue often with ties to numerous mental disorders and stress. Studies show that insomniacs may be at risk of dying earlier than individuals who don’t suffer from this sleep disorder. Sleeping pills are a common treatment, but studies point to mortality risk factors.[1] Turning to Cognitive Behavioral Therapy for Insomnia (CBT-i) may lead to better results and a healthier outcome.
Insomnia Defined
Insomnia is a sleep disorder characterized by trouble falling (onset) and/or staying (maintenance) asleep.
Insomnia can be present independently, or it can be a symptom of other medical or mental issues.[2] Insomnia is common in all age groups, even children. Children are more likely to be prescribed cognitive behavioral therapy over sleeping pills.[3]
Insomnia is characterized by difficulty falling or staying asleep. If you have insomnia, you may be dealing with symptoms for months at a time (chronic), or symptoms can be present for just a few weeks (acute).[4]
Major Depressive Disorders and Insomnia commonly go hand-in-hand, but using antidepressants may not provide relief for insomniac symptoms.[5]
Causes of Insomnia
- Depression
- Stress and Anxiety
- Poor Sleep Hygiene
- Undiagnosed Sleep Disorders
Risks of Insomnia
- Lack of Focus
- Nonrestorative Sleep
- Chronic Conditions, like Diabetes and Heart Disease
- Higher Mortality Rate
CBT-I vs Sleeping Pills
Sleeping Pills
Sleeping pills are commonly prescribed as a treatment for insomnia, whether it’s experienced independently or as a symptom of another disorder. They are perceived as a quick-and-easy fix; however, the use of sleeping pills to treat chronic insomnia can cause adverse effects.[4]
Studies show that long-term use can lead to an increased risk of mortality. Those who use these sleeping pills are found to have 1.5 times the mortality rate of people who did not use sleeping pills at all.[5]
A 2012 study indicates that there is a link between hypnotic sleep aids and cancer. Patients who used a hypnotic, like sleeping pills, were 35% more likely than people who were not prescribed sleeping aids to develop cancer after about 2.5 years of follow up.[6]
CBT-I
CBT-I is clinically proven to work better than sleeping pills in the short- and long-term, and there are no side-effects or dependency with this treatment. CBT-I requires more of an investment in time and effort, but it’s a healthier way to manage chronic insomnia.[7]
CBTi is more commonly used to treat insomnia in children. This approach involves parents modifying their child’s bedtime regimen by incorporating healthy sleep hygiene practices. Studies show that kids learn how to self-soothe and fall asleep on their own when parents minimize their interactions with them before bed.[8]
Risk Factors of Sleeping Pills
Sleeping pills are commonly prescribed to treat insomnia but using them short- or long-term increases the likelihood of experiencing adverse symptoms.
Evidence suggests that the longer sleeping pills are taken, the less effective they become.[9] Studies show that your body can build up a tolerance to sleeping pills in as little as a few weeks. Sleeping pills only help you fall asleep 10 minutes faster and increase your sleep time by a maximum of one hour.
Residual Effects of Sleeping Pills
- Difficulty Concentrating
- Dependency
- Drowsiness
- Lower Sleep Satisfaction
Comorbidity and Insomnia
If you experience insomnia as a symptom of anxiety, depression, or schizophrenia, you’re more likely to experience residual symptoms. Also, if you also suffer from alcoholism or bipolar disorder, you are at a higher risk of experiencing these adverse effects.[10]
Benefits of CBT-I
CBT-I doesn’t have health risks associated with it; however, it requires more effort than just taking a pill. It leads to improved sleep that can be sustained over a long time and gives you the tools to manage your insomnia. CBT-I is readily available through online consultations, group therapy, or even self-help options.[11]
The beauty of programs that use CBT-I is that they offer the lifetime tools needed to overcome insomnia by changing how you think and feel about sleep.
- No Residual Symptoms
- More Sustained Sleep Improvement
- Higher Rate of Remission
Conclusion
CBT-i gives you the tools to overcome insomnia while avoiding the health risks associated with taking sleeping pills. Studies of CBT for treating insomnia show that it can be useful in treating children and adults and is seen as a healthier option. Talk to your doctor if you’re interested in this approach to overcome your insomnia.
References
[1] Kripke, D. F. (1979). Short and Long Sleep and Sleeping Pills. Archives of General Psychiatry, 36(1), 103. https://doi.org/10.1001/archpsyc.1979.01780010109014
[2] Morin, C. M., & Benca, R. (2012). Chronic insomnia. The Lancet, 379(9821), 1129–1141. https://doi.org/10.1016/s0140-6736(11)60750-2
[3] Tikotzky, L., & Sadeh, A. (2010). The role of cognitive–behavioral therapy in behavioral childhood insomnia. Sleep Medicine, 11(7), 686–691. https://doi.org/10.1016/j.sleep.2009.11.017
[4] Ohayon, M. M., Caulet, M., Priest, R. G., & Guilleminault, C. (1997). DSM–IV and ICSD–90 insomnia symptoms and sleep dissatisfaction. British Journal of Psychiatry, 171(4), 382–388. https://doi.org/10.1192/bjp.171.4.382
[5] Manber, R., Edinger, J. D., Gress, J. L., Pedro-Salcedo, M. G. S., Kuo, T. F., & Kalista, T. (2008). Cognitive Behavioral Therapy for Insomnia Enhances Depression Outcome in Patients with Comorbid Major Depressive Disorder and Insomnia. Sleep, 31(4), 489–495. https://doi.org/10.1093/sleep/31.4.489
[6] , , Hypnotics’ association with mortality or cancer: a matched cohort study
[7] Fitzgerald, T., & Vietri, J. (2015). Residual Effects of Sleep Medications Are Commonly Reported and Associated with Impaired Patient-Reported Outcomes among Insomnia Patients in the United States. Sleep Disorders, 2015, 1–9. https://doi.org/10.1155/2015/607148
[8] Tikotzky, L., & Sadeh, A. (2010). The role of cognitive–behavioral therapy in behavioral childhood insomnia. Sleep Medicine, 11(7), 686–691. https://doi.org/10.1016/j.sleep.2009.11.017
[9] Morin, C. M., & Benca, R. (2012). Chronic insomnia. The Lancet, 379(9821), 1129–1141. https://doi.org/10.1016/s0140-6736(11)60750-2
[10] Fitzgerald, T., & Vietri, J. (2015). Residual Effects of Sleep Medications Are Commonly Reported and Associated with Impaired Patient-Reported Outcomes among Insomnia Patients in the United States. Sleep Disorders, 2015, 1–9. https://doi.org/10.1155/2015/607148
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