Alcohol, Counting Sheep, and Other Sleep Solutions That Don't Work, and Why CBT Does

About a third of American adults suffer from insomnia, experiencing trouble falling asleep or staying asleep all night. If you’re one of those millions, there’s a good chance you’ve tried some sort of home remedy, like drinking a glass of wine, counting sheep, or using over-the-counter sleep medicines.

But while these steps might sound appealing, they rarely work — and they’re definitely not a solution for an underlying issue that’s causing chronic sleep problems.

At Atlanta Insomnia and Behavioral Health Services, our team helps people find real, workable, effective solutions for insomnia to enable them to get the sleep they need for optimal health and wellness. 

In this post, learn why common sleep remedies fail while cognitive behavioral therapy for insomnia (CBT-I) works so well.

Common sleep remedies: Why they fall short

You might think that you can battle insomnia by finding some way to promote relaxation. While it’s certainly helpful to relax, home remedies fall short because they don’t really address the underlying cause of your sleep problems.

Having a nightcap

A pre-bedtime cocktail or drink is so well known as a sleep aid, it has its own nickname: nightcap. The problem is, while alcohol may make you feel drowsy and relaxed at first, it actually interrupts the normal sleep cycle. 

You may end up waking more often during the night or experiencing lighter, less restful sleep. It can also make sleep apnea worse, leading to breathing problems that interrupt sleep.

The counting game

Counting sheep is an old technique to help people take their minds off stressors that might be preventing them from falling asleep. Counting backward from 100 or reciting the alphabet backward are common variations. 

But for many people, recitation techniques can quickly become boring and even frustrating, potentially making it even harder to drift off.

Over-the-counter sleep medicines

Over-the-counter sleep aids may help you fall asleep, but again, they don’t address the underlying problem causing sleep issues. Medication can make you feel groggy or unfocused the next day, and over time, medicines can become addictive. 

CBT: A better solution

Cognitive behavioral therapy is a type of psychotherapy that focuses on the relationship between your thoughts and your behaviors, using specific techniques to replace negative thought patterns and actions with positive behaviors. 

That’s a simplified overview. In actuality, CBT uses a focused, patient-centered approach to develop real solutions targeting each person’s specific needs and concerns.

CBT-I applies the concepts and techniques of CBT to sleep problems, including insomnia. During treatment, you identify the issues contributing to sleepless nights, then work with your therapist to find remedies that work.

Unlike temporary home remedies for sleep problems, CBT-I seeks to find in-depth strategies that improve both the duration and the quality of your sleep. 

Through activities like sleep restriction or consolidation, stimulus control, relaxation techniques, and more, our team helps you design a plan that helps you finally get the sleep you need for better emotional and physical health.

Find the answer to your sleep problems

CBT-I equips you with the tools and skills you need for long-term improvements in your sleep habits, addressing and resolving underlying issues for sustainable results. 

To learn more about CBT-I and how it can help you get the sleep you need, request an appointment online or over the phone today with the team at Atlanta Insomnia and Behavioral Health Services in Decatur, Georgia.