CBT for Insomnia (CBT-I)💤
Cognitive Behavioral Therapy for Insomnia, or CBT-I, is an approved method for treating insomnia.
It teaches you ways to calm yourself down, so you can relax and fall asleep easier.
CBT can help you sleep better☁️☁️☁️
CBT-I is based around changing your sleep habits and scheduling factors.
You will begin to think more logically about sleep and discover limiting beliefs you had around this subject, that turned you into an insomniac in the first place.
It takes work and discipline, but you will learn more about yourself in the process.
The National Institute of Health had a state-of-the science meeting on insomnia, and concluded that CBT-I is a safe and effective
means of managing chronic insomnia and its effects.
So how does the CBT-I process work?
Cognitive behavioral therapy for insomnia includes regular, often weekly, visits to a clinician.
Your clinician will give you a several sleep assessments and might ask you to complete a sleep diary.
Every night you’ll log how your sleep went and complete your “sleep homework” and then you’d go over it with your clinician at the next appointment.
Your clinician will work with you in sessions to help you change the way you sleep.
How can a CBT-I clinician help me sleep better?
A CBT-I clinician follows a process called Stimulus Control Instructions.
Stimulus Control Instructions are created by looking at the patient’s sleep habits and pinpointing different actions that may be prohibiting sleep.
For example: Dr. Meseeks instructed Beverley not to spend time in her bedroom when she wasn’t sleeping.
She was told to leave the bedroom when she wasn’t able to fall sleep, and not to return until she was sure that she was ready to sleep.
CBT-I teaches you about Sleep Hygiene
CBT-I includes Sleep Hygiene Education, a customized list of things you should and should not do, in order to sleep.
It often includes sleeping in a cool, dark room and avoiding caffeine, alcohol and tobacco before bedtime.
You’ll learn all types of sleep tips and tricks with CBT-I.
Sleep Hygiene education is even more effective when it is tailored to a specific person’s sleep/wake behaviors.
You’ll get personalized advice and a weekly analysis of your sleep progress.
Resources for you and how to get started:
Although this type of therapy may seem expensive if you are on the low-income side of the spectrum, you can possibly get a reduced fee when asking for this type of help.
Click here to visit a website that offers CBT-I Services
Check out this complete, self guided CBT-I program here for just $89!
You can try these CBT-I resources:
- New Harbinger Publications
- W. Chris Winter M.D.
