Insomnia Treatment: The CBT-I Method

Insomnia treatment

Insomnia is a common sleep disorder that affects millions of people worldwide. It can have a significant impact on a person's quality of life, causing daytime fatigue, irritability, difficulty concentrating, and decreased productivity. Cognitive-behavioral therapy for insomnia (CBT-I) is a proven treatment that can help improve symptoms of insomnia. In this blog post, we will discuss what CBT-I is and how it works to improve insomnia symptoms.

What is CBT-I?

CBT-I is a type of therapy that aims to help people with insomnia by changing the way they think and behave about sleep. It is a short-term, structured therapy that typically involves several weekly sessions with a trained therapist. CBT-I focuses on addressing the underlying psychological and behavioral factors that contribute to insomnia, rather than relying solely on medication.

How Does CBT-I Work?

CBT-I involves several different techniques to improve insomnia symptoms, including:

1. Sleep hygiene education: This involves teaching patients about good sleep habits, such as maintaining a regular sleep schedule, avoiding caffeine and alcohol before bed, and creating a relaxing sleep environment.

2. Stimulus control therapy: This involves teaching patients to associate their bed and bedroom with sleep and not with wakefulness. Patients are instructed to only use their bed for sleeping (and sex) and to get out of bed if they cannot fall asleep after 20 minutes.

3. Sleep restriction therapy: This involves restricting the amount of time patients spend in bed to improve sleep efficiency. Patients are instructed to only stay in bed for the amount of time they typically sleep, gradually increasing their time in bed as their sleep improves.

4. Cognitive therapy: This involves identifying and changing negative thoughts and beliefs about sleep. Patients learn to challenge thoughts like "I'll never be able to sleep" and replace them with more positive and realistic thoughts.

Studies have shown that CBT-I is an effective treatment for insomnia, with improvements lasting even after therapy has ended. In fact, research suggests that CBT-I is more effective than medication for treating chronic insomnia. Additionally, CBT-I may have other benefits beyond improving sleep, such as reducing symptoms of depression and anxiety.

Insomnia is a frustrating and painful experience. I am counseling Amarillo on better sleep. If you are living with Insomnia and ready for a change, schedule your free consultation today to see how we can help you.

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Sources:

• Morin, C. M., Bootzin, R. R., Buysse, D. J., Edinger, J. D., Espie, C. A., & Lichstein, K. L. (2006). Psychological and behavioral treatment of insomnia: update of the recent evidence (1998-2004). Sleep, 29(11), 1398-1414.

• National Sleep Foundation. (n.d.). Cognitive behavioral therapy for insomnia. Retrieved from https://www.sleepfoundation.org/insomnia/treatment/cognitive-behavioral-therapy-insomnia

• Qaseem, A., Kansagara, D., Forciea, M. A., Cooke, M., & Denberg, T. D. (2016). Management of chronic insomnia disorder in adults: a clinical practice guideline from the American College of Physicians. Annals of internal medicine, 165(2), 125-133.