Cognitive Behavioral Therapy for Insomnia
What Is Cognitive Behavioral Therapy for Insomnia?
CBT-I (Cognitive Behavioral Therapy for Insomnia) is a method of addressing both the behaviors that prevent you from sleeping effectively as well as the thoughts that can interfere with sleep. The behavioral aspect of CBT-I focuses on stimulus control and sleep restriction and sleep hygiene.
CBT-I has consistently been proven to be the most effective first-line treatment for chronic insomnia. It improves sleep in 75-80% of insomnia patients and reduces or eliminates sleeping pill use in 90% of patients. And, in three major studies published in the Journal of the American Medical Association and the Archives of Internal Medicine that directly compared CBT to sleeping pills, CBT-I was more effective than sleeping pills. CBT-I also has no side effects and maintains improvements in sleep long-term, and new research shows that CBT-I doubles the improvement rates of depression compared to antidepressant medication alone in depressed patients with insomnia.
CBT-I puts people to sleep faster than sleeping pills. American Journal of Psychiatry
CBT-I works as well or better than sleeping pills. Journal of Family Practice
CBT-I is the preferred treatment for chronic insomnia. National Institutes of Health, New England Journal of Medicine review, Lancet review, American Psychological Association, Consumer Reports
Goals of CBT-I
Reduce the amount of time it takes to fall sleep at night
Reduce the amount of time spent awake in the middle of the night
Improve the quality of sleep
Improve daytime level of alertness and quality of life
Provide the knowledge and skills to help one manage sleep over the long-term without the need for ongoing professional help or medication
CBT-I Isn’t a Do-It-Yourself Project
Depending on your specific needs, CBT-I may involve more than sleep restriction and stimulus control, such as light therapy in conjunction with other techniques. Talk to a CBT-I provider and see if this process is a good option for you.
What do I look for in a CBT-I Therapist?
You want to make sure your therapist is specifically trained in Cognitive Behavioral Therapy for Insomnia. This is a very specific training that is very focused on insomnia. A CBT-I trained therapist knows what to screen for to make sure you are a good candidate for the treatment. A trained therapist will have a very detailed process to help get you to a fully restful night sleep. Ask if they are specifically trained to help you with your insomnia. If the provider can’t explain their specific training, then they are not a CBT-I provider.
Take the first step to a good nights sleep and contact me to set up your appointment.