anxiety therapy

Do you prioritize good sleep? A recent study found a dramatic decrease in paranoia after just six weeks of sleep training through online cognitive-behavioral therapy (CBT). We’re used to thinking that anxiety and depression disrupt sleep – but it turns out that improved sleep will disrupt anxiety and depression.

Bottom line: a few easy steps will help you feel less stressed or down.

anxiety therapy


You can get there from here.

Make Good Sleep a Habit

A recent metanalysis lists 29 studies that show moderate exercise leading to better sleep, (2). A huge study found that people who exercised just an hour a week or more were 44% less likely to become depressed. (1) Study after study finds that exercise diminishes anxiety and depression and increases happiness. 

Additionally, CBT sleep training emphasizes these additional strategies:

·      Exercise will help you feel tired at the end of the day (and, yes, that’s a good thing).

·      Don’t nap, build up “sleep pressure.”

·      Reduce or eliminate caffeine, alcohol and nicotine in the evening.
·      Make your bedroom quiet, dark and cool.

·      Use your bed for sleep or sex – not for TV, iPhone games, or worrying.


(1) Freeman, D. et. al. The effects of improving sleep on mental health (OASIS): a randomized controlled trial with mediation analysis. The Lancet.Vol.4,Issue 10,P749-758,October 1,2017.

(2) Dolezal B. A., Neufeld E. V., Boland D. M., Martin J. L., Cooper C. B. Interrelationship between sleep and exercise: a systematic review. Advances in Preventive Medicine. 2017;2017:14.

(3) Harvey SB, Øverland S, Hatch SL, Wessely S, Mykletun A, Hotopf M. Exercise and the prevention of depression: results of the HUNT Cohort Study. Am J Psychiatry. 2018;175:28-36. doi:10.1176/appi.ajp.2017.16111223

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