Mindfulness Based Cognitive Therapy Found To Reduce Insomnia

Please follow us on Telegram to be sure to receive our latest posts!

Mindfulness Based Cognitive Therapy Found To Reduce Insomnia
Image © shutterstock.com (under license)

According to the Centers for Disease Control and Prevention, adults typically need seven hours or more of sleep to be healthy. However, statistics from a study conducted in 2018 by researchers from Perelman School of Medicine (which is part of the University of Pennsylvania) found that about 25 percent of Americans were affected by acute insomnia. Out of these people with acute insomnia, 75 percent were able to recover without their condition developing further into chronic insomnia while 25 percent developed poor sleep habits and chronic insomnia. [1]

How Do You Know If You Have Insomnia?

The researchers involved with this particular study defined acute insomnia as difficulty falling or staying asleep for a minimum of 3 nights a week for two consecutive weeks within three months. Chronic sleep, on the other hand, was defined as difficulty falling asleep or staying asleep three nights a week for two consecutive weeks for more than three months. The University of Pennsylvania’s study is one of the first of its kind to include data from good sleepers: people who need less than 15 minutes to fall asleep and/or people who wake up during sleep but only for 15 minutes or less. They used this data to study the transition of good sleepers to people with acute and chronic insomnia. Apparently, 75 percent of the people affected by insomnia were able to recover good sleep within 12 months. 21 percent continued to experience poor quality sleep with episodes of acute insomnia, and six percent developed full blown chronic insomnia. [1]

What Can You Do To Improve Your Sleep?

Reports from a study conducted by Northwester Medicine and Rush University Medical Center found that living a ‘purposeful’ life leads to few sleep disturbances during the night, therefore improving overall sleep quality in the long run. This study was based on older adults aged 60 and older but the researchers are confident that the data they were able to collect could likely be applied to the general public. The actual number of participants in the study was 823 non-demented older adults who were aged between 60 and 100. To give you an idea of the study’s demographics, more than 50% of the participants were African-American while 77% were female. [2]

While there are many factors that are related to poor quality of sleep, one of the more common among the aging population is sleep apnea – and it becomes more prevalent with age. This kind of sleep disturbance can cause excessive tiredness during waking hours. Restless leg syndrome interrupts sleep because of uncomfortable sensations in the legs that make falling asleep more difficult.

Out of all these participants, those who believed they had a purpose in life were 63 percent less likely to experience sleep apnea and 52 percent less likely to have restless less syndrome: two factors which contributed to moderately better sleep quality. [3]

Dr. Jason Ong, one of the senior researchers of the study who is an associate professor of neurology at Northwestern says that having purpose could potentially be an “effective, drug-free strategy” for a population that is being plagued with sleep problems and insomnia. Through various therapies, this purpose in life could be developed and turned into an actual treatment modality for this condition. [3]

Mindfulness therapy is what lead author Arlene Turner suggests, which can be used to specifically target purpose in life and sleep quality. Specifically, mindfulness-based cognitive therapy or MBCT uses cognitive-behavioral therapy and stress reduction in a set number of sessions, usually in group therapy. This type of therapy was initially used to manage depression but can be used for a variety of other conditions as well. Stress-reduction plays a big role in mindfulness therapy; since stressors can hinder the formation of a life purpose. Therapeutically, MBCT encourages participants to “adopt a new way of being” by focusing their thoughts and feelings which can improve emotional regulation and help develop a sense of purpose in one’s life. [4]


[1] Penn Medicine News. 1 in 4 Americans Develop Insomnia Each Year. https://www.pennmedicine.org/news/news-releases/2018/june/1-in-4-americans-develop-insomnia-each-year

[2] Turner, A., Smith, C. & Ong, J. (2017). Is purpose in life associated with less sleep disturbance in older adults? https://sleep.biomedcentral.com/articles/10.1186/s41606-017-0015-6

[3] Paul, M. (2017). A purpose in life by day results in better sleep at night. https://news.northwestern.edu/stories/2017/july/purpose-in-life-results-better-sleep/

[4] Sipe, W. & Eisendrath, S. (2012). Mindfulness-based cognitive therapy: theory and practice. https://www.ncbi.nlm.nih.gov/pubmed/22340145

★ Top 10 Most Important PPE (Personal Protective Equipment) Items For Survivalists (get these asap:)

Top 10 PPE (Personal Protective Equipment) For Survivalists

Click on the image or this link to watch this super-helpful video tutorial, which gives you a TON of useful info on the best personal protective gear. Even covers which respirator filters protect against radioactive particles and biohazards! Don't delay on this. Watch now!

Most People Don't Have The Guts To Try This:

Lost Ways Of Survival Video

An amazing discovery in an abandoned house in Austin, Texas: A lost book of amazing survival knowledge, believed to have been long vanished to history, has been found in a dusty drawer in the house which belonged to a guy named Claude Davis.

Remember... back in those days, there was no electricity... no refrigerators... no law enforcement... and certainly no grocery store or supermarkets... Some of these exceptional skills are hundreds of years of old and they were learned the hard way by the early pioneers.

>> Click here to find out about them now

We've lost to history so much survival knowledge that we've become clueless compared to what our great grandfathers did or built on a daily basis to sustain their families.

Neighbors said that for the last couple of years Claude has tried to unearth and learn the forgotten ways of our great-grandparents and claimed to have found a secret of gargantuan proportions. A secret that he is about to reveal together with 3 old teachings that will change everything you think you know about preparedness:

>>> Click Here To Watch His Short Video <<<

I Can't Help Showing This Off:

If you haven't heard of Claude Davis yet do yourself a huge favor and watch this video.

One of the smartest guys I ever had the pleasure of meeting, Claude set-up a unique prepping system that changed his life forever.

I already tried it myself and let me tell... you I was completely blown away... His surprising tactics could make your life easier and give you the peace of mind you deserve.

Don't just take my word for it... watch his short video and decide for yourself.

>>> Watch His Short Video <<<

The #1 Muscle That Eliminates Joint And Back Pain, Anxiety And Looking Fat

By Mike Westerdal CPT

Can you guess which muscle in your body is the #1 muscle that eliminates joint and back pain, anxiety and looking fat?

This is especially important if you spend a significant amount of time sitting every day (I do, and this really affects me in a big way!)

Working this "hidden survival muscle" that most people are simply not training because no-one ever taught them how will boost your body shape, energy levels, immune system, sexual function, strength and athletic performance when unlocked.

If this "hidden" most powerful primal muscle is healthy, we are healthy.


Is it...

a) Abs

b) Chest

c) Glutes

d) Hip Flexors

Take the quiz above and see if you got the correct answer!

P.S. Make sure you check out this page to get to know the 10 simple moves that will bring vitality back into your life:

==> Click here to discover which "hidden survival muscle" will help you boost your energy levels, immune system, sexual function, strength and athletic performance permanently!

Do This 60-Second Dental Trick Before Going to Bed Tonight To Rebuild Your Teeth and Gums And Get Rid of Tooth Decay:

Do you wish you could have perfect, healthy, strong, sparkling teeth?

This amazing new solution to tooth decay doesn't involve putting more toxic fluoride, mercury or other nasties in your body... but rejuvenates your mouth using these all natural ingredients (amazing stuff and makes perfect sense when you see it!)

Watch the video now to learn all about it (click to watch):

natural gum health video

Join Our Email List:

If you enjoyed this page:

No Comments

No comments yet.

RSS feed for comments on this post. TrackBack URI

Leave a comment