These methods are used to help you identify attitudes and beliefs that hinder your sleep.  These negative thoughts involve worries and stress that keep you awake.  A therapist helps you process your thoughts and feelings about sleep.

You learn ways to overcome negative thoughts and promote positive attitudes and beliefs.  This might involve setting a "worry time" in the afternoon or early evening.  This is a time when you review the day and plan for tomorrow.  You focus on getting all of your worries out of your system.  At the end of this time you feel "free" to relax.  This helps your mind to be at rest when you go to bed.

Another method is to use guided imagery.  You might imagine that you are in a story.  In your mind you try to picture what things look, feel, and sound like.  You try to make it as real as possible.  This keeps your mind from thinking about other concerns.  You stop "trying" to go to sleep.  As a result, your mind settles down and stops racing.  This allows your body to relax and go to sleep.

A therapist will often see you on weekly on an individual basis.  Sessions may vary in length from 30 to 90 minutes.  Other options are to do group therapy or to consult with a therapist by phone.  These options may cost less than individual sessions.

04/2008  Content reviewed by Richard Parisi, MD