Treatments other than cbti, I’ve tried cbti and it did not help me

If you've found CBT-I ineffective, there are other strategies and treatments to consider for insomnia:

1. Medication: Certain medications may help. Doxepin and trazodone are mentioned as options that could keep you asleep, while a newer class, dual orexin receptor antagonists (DORAs), might also be beneficial. Doxepin, particularly at lower doses, is noted for its effectiveness in older adults 1.

2. Hypnosis: Hypnosis for sleep is another alternative. It involves scripts that guide you into a state of deep relaxation, which can aid in shifting your mental state towards sleep. David Spiegel's reveriehealth.com offers scientifically supported hypnosis scripts, including those for sleep 2.

3. Meditation: Practicing meditation before bed may help divert your mind from anxiety and rumination, which are common triggers for insomnia. Matthew Walker shared how, despite initial skepticism, integrating a 10-minute meditation routine improved his sleep quality 3.

   • 

     1

     Sleep Strategies for Adults

     02:08:00
     
   • 

     2

     Sleep and Relaxation

     01:05:20
     
   • 

     3

     Unconventional Sleep Tips

     00:29:44
     
   • 

     4

     Sleep Efficiency Strategies

     01:24:11
     

4. Bedtime Rescheduling: This involves limiting the time you spend in bed to improve sleep efficiency. By keeping a strict schedule and avoiding excessive time in bed, you can train your brain to sleep more efficiently, which is a core component of what's now termed bedtime rescheduling or previously sleep restriction therapy 4.

These methods emphasize not just pharmacological approaches but also behavioral adaptations that might suit your lifestyle better. Always consult a healthcare professional before starting any new treatment regimen.