sleep

CBT-I for Insomnia

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CBT-I is a highly effective treatment for insomnia that has been proven to work for most people who try it. This therapy is based on the idea that negative thoughts and behaviors can perpetuate insomnia, and that by changing them, people can improve their sleep.

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CBT-I is a structured program that involves several different components. The first component is sleep hygiene education, which involves teaching people about the importance of good sleep habits, such as establishing a regular sleep schedule, avoiding stimulating activities before bedtime, and creating a relaxing sleep environment.

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The second component is stimulus control therapy, which involves re-associating the bed with sleep and eliminating activities that interfere with sleep, such as watching TV or working in bed.

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The third component is sleep restriction therapy, which involves limiting the amount of time spent in bed to match the amount of time spent sleeping. This helps to increase sleep efficiency and reduce the amount of time spent awake in bed.

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The fourth component is relaxation training, which involves learning various techniques, such as progressive muscle relaxation or deep breathing exercises, to help reduce stress and promote relaxation.

 

The fifth component is cognitive restructuring, which involves identifying and challenging negative thoughts and beliefs about sleep that may be contributing to insomnia. This can help to reduce anxiety and improve sleep quality.

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Overall, CBT-I is a highly effective and evidence-based treatment for insomnia that can help people to improve their sleep and quality of life.

 

If you are struggling with insomnia, contact us about whether CBT-I might be right for you.