Cognitive Behavioral Therapy for Insomnia (CBT-I)
What is Cognitive Behavioral Therapy for Insomnia (CBT-I)?
CBT-I is an evidence-based treatment for insomnia that addresses the underlying thoughts, feelings, and behaviors that contribute to poor sleep. Rather than relying on medications, CBT-I teaches individuals how to improve their sleep patterns through behavioral changes and cognitive restructuring. CBT-I can be used in conjunction with medical interventions for sleep disorders as well.
How CBT-I Works
CBT-I focuses on identifying and changing sleep-interfering behaviors and thoughts. Insomnia often becomes a self-reinforcing problem, where anxiety about sleep leads to further difficulty falling asleep. CBT-I breaks this cycle by changing the way you think about sleep and adjusting your behaviors around bedtime.
Key components of CBT-I include:
Sleep Education: Understanding how sleep works and learning about healthy sleep habits.
Sleep Restriction Therapy: Limiting the amount of time spent in bed to increase sleep efficiency and consolidate sleep.
Stimulus Control: Strengthening the association between bed and sleep by removing activities that interfere with sleep, such as watching TV or using electronic devices.
Cognitive Restructuring: Challenging unhelpful beliefs and worries about sleep, such as “I’ll never fall asleep” or “I need 8 hours to function.”
Relaxation Training: Learning relaxation techniques such as deep breathing, progressive muscle relaxation, or guided imagery to calm the mind before bed.
Who Can Benefit from CBT-I?
CBT-I is effective for individuals who struggle with chronic insomnia or poor sleep quality, regardless of the underlying cause. Whether your insomnia is due to stress, anxiety, depression, or other factors, CBT-I can help improve your sleep patterns and overall quality of life.
CBT-I at the Mindfulness & Change Group
Our therapists are trained in CBT-I and work with you to identify the specific behaviors and thoughts that contribute to your insomnia. Through personalized sessions, we help you develop a sleep routine that supports restful sleep and reduces sleep-related anxiety.
Improve Your Sleep Today
If insomnia is affecting your ability to function during the day, CBT-I can help you get back on track. Contact us today to schedule a consultation and take the first step toward better sleep.