(2 minute read) Want the gold-standard, proven method for getting sleep? Cognitive Behavioral Therapy for Insomnia (CBT-I) is cost effective (4 to 8 sessions), reduces trips to the doctor, and works better than medication. Melatonin and prescription sleep aids give temporary relief, but CBT-I addresses the underlying causes of insomnia and offers lasting solutions. CBT-I is like sleep training: you learn the skills to put yourself to sleep and to stay asleep. It can even help if you do shift work, working a reverse schedule that has you up all night and forcing you to sleep during the day.
But how does it work?
CBT-I works by targeting the thoughts and behaviors that disrupt your sleep and does so in several ways. Sleep restriction limits the time you spend in bed to match your actual sleep time. We’ll gradually increase the time you’re in bed as your sleep improves. Stimulus control is a fancy way of saying, “don’t get in bed unless you’re sleepy.” It also means we’ll set a consistent sleep schedule for you and if you’re in bed and you can’t sleep, it’s time to get up and do something quiet like reading or listening to soothing music in another part of the house until you do get sleepy. Cognitive restructuring focuses on identifying and challenging your negative thoughts about sleep and replacing them with more positive, helpful ones.
If your insomnia is accompanied by other conditions such as depression or anxiety or is the result of grief or trauma, I am able to address these issues at the same time via Eye Movement Desensitization and Reprocessing (EMDR), Accelerated Resolution Therapy (ART), and/or clinical hypnosis.
My clients typically see improvements in their sleep quality and duration within weeks and I love it! I also teach you relaxation and sleep hygiene techniques that are tailored just for you that you’ll use for the rest of your life. Leading health organizations, including the American Academy of Sleep Medicine (AASM) and the National Institute for Health and Care Excellence (NICE), recommend CBT-I as the first-line treatment for chronic insomnia.
If you’re struggling with insomnia and nothing seems to have worked, CBT-I is likely the key to reclaiming restful nights and improving your overall well-being. Reach out to me today to start your journey toward better sleep.
