Improve Sleep
Insomnia behavioral treatment program (IBTP)
“The best bridge between despair and hope is a good night’s sleep.” E. Joseph Cossman
Signs you could benefit from sleep counseling...
- Do you have trouble getting to sleep and/or staying asleep?
- Do you feel unrefreshed in the morning after a night’s sleep?
- Do you feel tired, fatigued and/or moody during the day?
- Do you struggle most days just to make it through the day?
- Are you often too wired to nap and envious of good sleepers?
- Has sleeping–or not sleeping–become a preoccupation?
Sound sleep is essential to health and well-being and, without it, we suffer in more ways than just not feeling good.
Children and teens with short sleep are at greater risk for obesity and early use of alcohol/drugs along with school and behavioral problems.
Sleep loss is thought to have adverse effects on the body’s inflammatory processes, digestive hormones, stress chemicals, immune system, insulin regulation and blood pressure (Stein, 2005). Short sleep duration is also associated with coronary artery calcification, obesity, diabetes, cancer, heart disease and stroke (King, 2008).
Mental health is also dependent upon adequate sleep. Insomnia greatly increases the risk for new onset or recurrent episodes of major depression. Insomnia is also a risk factor for anxiety disorders and substance abuse, and is a major predictor of relapse during alcoholism recovery.
Research at Harvard Medical School shows that Cognitive-Behavioral Therapy for Insomnia (CBT-I) often works better than drugs in both the short and long term without any damage to the quality of sleep or wakeful alertness often associated with sleep medications.
How can Dr. Madden help you sleep?
Major components of the Insomnia Behavioral Treatment Program (IBTP)
Cognitive. Learning to identify and change the stress-provoking and sleep-defeating thinking that permeates the experience of insomnia with the use of self-help tools and techniques to improve sleep.
Behavioral. Understanding the role of classical conditioning in perpetuating insomnia and implementing powerful behavior change strategies, under professional guidance, that keep on improving sleep over time.
Stress Reduction. Skill training in effective relaxation and sleep induction procedures including biofeedback, breathing re-training, muscle relaxation, hypnosis, mindfulness (passive) and active meditations, and the quieting reflex.
Sleep Education. Also known as sleep hygiene, these are the general do’s and don’ts based on sleep science that, in the case of chronic insomnia, are seldom sufficient alone to recondition and improve sleep.
Studies show these powerful behavioral methods de-condition insomnia perpetuating behaviors and may actually continue to improve sleep for up to 24 months after completion of the IBTP!
Richard E. Madden, PhD, LCSW
– Founder & Past President, Center for Sleep Counseling Studies
– Founding Member, Society of Behavioral Sleep Medicine (SBSM)
– Life Member & Associate Fellow, Albert Ellis Institute for REBT/CBT
– Certified Cognitive-Behavioral Therapist (NACBT-Past)
– Full Clinical Member, Assoc. Behavioral & Cognitive Therapies (ABCT-Past)
– Certified Biofeedback Practitioner (BCIA-Past)
– NYS Licensed Clinical Social Worker (LCSW)
Half-Awake In Our Sleep
And Half-Asleep In Our
Waking, We Are Never
Completely At Rest And
Seldom Fully Conscious
~ Rubin Naiman, PhD
Call Dr. Madden at 518.225.7707 for a prompt response and sleep support.
Intro to CBT-I with Sean Drummond, PhD
Barry Krakow: Why do you wake up at night? What causes awakenings that prevent sleeping through the night?
Sarah Hird: Why do Mammals Sleep? Treat yourself to a funny take on a serious subject.
Evil Butterfly Lunesta Parody Another humorous take on sleep struggles.
Dr. Madden provides New York professional services for insomnia, insomnia treatment, behavioral insomnia treatment, sleep improvement, sleep counseling in Albany, Catskill, Schenectady, Troy, Clifton Park, Colonie, Latham, Guilderland, Delmar, Glenmont, Slingerlands, Scotia, Rotterdam and the Capital District, Capital Region and Albany Area. Dr. Madden provides help for insomnia, insomnia help, for those who ask, “how can I sleep better,” “I want to sleep better,” and “help me sleep.”
Don't dread the night!
Call Dr. Madden today.
518.225.7707