Cognitive Behavioral Therapy for Insomnia
How Does CBT-I Work?
CBT-I focuses on exploring the connection between the way we think, the things we do, and how we sleep. During treatment, a trained CBT-I provider helps to identify thoughts, feelings, and behaviors that are contributing to the symptoms of insomnia.
Thoughts and feelings about sleep are examined and tested to see if they’re accurate, while behaviors are examined to determine if they promote sleep. A provider will then clarify or reframe misconceptions and challenges in a way that is more conducive to restful sleep. Treatment often takes from 6-8 sessions, although the length may differ depending on a person’s needs.
Living with insomnia can be a challenge. Fortunately, effective treatment is available that
can help people change sleep patterns so that they fall asleep faster,
stay asleep, and feel more rested during the day.
Cognitive Behavioral Therapy for insomnia (CBTi) is a short, structured, and evidence-based approach to combating the frustrating symptoms of insomnia. This short-term therapeutic approach is considered the most effective behavioral intervention for insomnia in adults. Numerous studies have shown that CBT-I is safer and works better than sleeping pills in the long run.
Participants in CBTi report clinical improvements including:
- reduction in baseline insomnia symptoms
- maintained or improved gains at long-term follow-up
- ability to fall asleep faster than with sleeping pills without side effects
- reduced depression, panic disorder, and generalized anxiety symptoms
Led by Meg Curtin Rey-Bear, LMHC, NCC – Sessions typically range from 45 – 60 minutes in duration and treatment is typically between 4-8 session, and include cognitive, behavioral, and educational components, administered to meet each clients specific needs. Treatment focuses on combining three different interventions to improve outcomes.
Psychoeducational interventions: Providing information about the science of sleep and the connection between thoughts, feelings, behaviors, and sleep.
Behavioral interventions: Restorative sleep has as much to do with our daytime habits as our evening and nighttime routines and environment. Structured relaxation training, stimulus control, and sleep restriction promote relaxation and help to establish healthy sleep habits.
Cognitive interventions: Cognitive restructuring attempts to change inaccurate or unhelpful thoughts about sleep.