Sleeping tips, using CBT app for iPhone and iPad

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There are numerous applications on the appstore about sleeping problems. However the vast majority of them include relaxing soundtracks.

Sleeping tips, using CBT, DOES NOT contain any music or other relaxing sounds in order to get you asleep. It is the only application summarizing more than 20 evidence based tips, tips that research has shown they are effective! And all that for free!
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Sleep disorders are among the most common clinical problems in medicine and psychiatry. Insomnia is a common problem characterized by trouble falling asleep, staying asleep or getting restful sleep. With insomnia, you usually wake up feeling unrefreshed, which takes a toll on your ability to function during the day. It may be primary or secondary due to other health conditions. How much sleep is enough varies from person to person. Most adults need seven to eight hours a night. Many adults experience insomnia at some point, but some people have long-term (chronic) insomnia.

If you think you have insomnia talk to your health care provider, in order a physical exam, medical history and sleep history to be obtained. In order to establish an insomnia diagnosis other medical and psychiatric conditions must be excluded.

Cognitive behavioral therapy (CBT) for insomnia is an effective insomnia treatment for chronic sleep problems. Cognitive behavioral therapy for insomnia helps you identify and replace thoughts and behaviors that cause or worsen sleep problems with habits that promote sound sleep. Unlike sleeping pills, cognitive behavioral therapy for insomnia helps you overcome the underlying causes of your sleep problems.

How does CBT work?
Cognitive Behavioral Therapy (CBT) helps you to recognize and change beliefs and misconceptions about sleep and to develop good sleep habits and avoid behaviors that keep you from sleeping well.
CBT for insomnia contains several elements but most often includes:
•Sleep education
•Sleep hygiene (good sleep habits)
•Stimulus control therapy
•Sleep diary
•Sleep restriction

This application utilizes the three first compounds of CBT.

Disclaimer
No claims can be made regarding any unwanted effects by the use of this application. If you are unsure, consult with your health care provider before using the app. Even if the tips provided here are based upon robust scientific evidence for their efficacy and safety, it is possible that for some individuals the tips might not be the best possible.

In case your sleep is not improving or your mood is worsening after following the sleeping tips included in our app, you should consult your health care provider. It is also of crucial importance to seek your healthcare provider at once if you experience feelings of depression, anxiety, hopelessness, thoughts of death or even suicide (killing oneself). In such cases discuss with your mental health provider for the most appropriate approach to the above mentioned symptoms.

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