30-06-2025
Break Free From Sleepless Nights: How Cognitive Behavioral Therapy Can Restore Natural Sleep
Millions struggle with chronic insomnia—waking up multiple times a night, rising too early, or lying awake with racing thoughts. When these symptoms occur more than three times a week for over three months, it's considered chronic insomnia. Taiwan sleep specialist Dr. Hsu Shang-Fu noted that the most effective treatment isn't necessarily medication—but cognitive behavioral therapy (CBT), a structured approach that tackles the underlying thoughts and behaviors interfering with sleep.
Hsu, who appeared on NTDTV's 'Health 1+1' program, emphasized that CBT empowers people to replace negative sleep patterns with healthy habits. In his clinic, he customizes treatment plans combining cognitive restructuring, relaxation techniques, and behavioral adjustments to help patients sleep better—naturally.
How CBT Helps Overcome Insomnia
CBT works by helping people break the cycle of worry, poor sleep habits, and negative thinking that keeps insomnia going. Through simple, structured techniques, it's possible to retrain both the mind and body for better sleep.
Adjust Sleep Cognition
Some patients worry that if they have insomnia, it will affect their work or something important the following day, leading to even higher stress, making it more difficult to fall asleep. In this situation, Hsu will encourage patients to understand that occasional poor sleep will not cause catastrophic effects, thereby reducing the psychological burden.
Use a Sleep Log
Patients are asked to record their sleep quality from the night before and their mental state the following day. This practice helps them objectively analyze the connection between sleep and daily performance, dispelling the common misconception that 'a bad night's sleep will definitely ruin the next day.'
Relaxation Skills Training
Through techniques like mindful abdominal breathing, patients can learn how to relax before going to bed, reduce mental distractions, and ultimately improve sleep. This cultivates a calmer state conducive to sleep.
