Sleep Therapy - How CBT-I can help

Cognitive Behavioural Therapy for insomnia (CBT-I) is a structured, evidence-based approach to sleep therapy as it is designed to address the thoughts and behaviours that contribute to sleep problems. Here’s how it helps:

1. Identifying and Changing Negative Thoughts: CBT-I helps individuals recognize and change negative thought patterns that contribute to insomnia. This might include anxiety about sleep, catastrophic thinking (like “I’ll never sleep again”), or unrealistic expectations about sleep needs.

2. Behavioural Techniques: It focuses on behavioural changes that promote healthy sleep habits, such as establishing a consistent sleep schedule, creating a relaxing bedtime routine, and avoiding stimulants before bed.

3. Sleep Restriction: This technique involves limiting the amount of time spent in bed to the actual amount of time spent asleep, thereby strengthening the association between bed and sleep.

4. Stimulus Control: By associating the bed with sleep (rather than wakefulness), stimulus control techniques help individuals relearn healthy sleep habits and reduce the tendency to lie awake in bed.

5. Relaxation Techniques: CBT-I often incorporates relaxation exercises, such as progressive muscle relaxation or deep breathing, to help calm the mind and body before bedtime.

6. Education and Sleep Hygiene: Providing education about sleep, including factors that affect sleep quality and the importance of a conducive sleep environment (like keeping the bedroom dark and quiet), is integral to CBT-I.

Overall, CBT-I is an effective sleep therapy because it addresses both the cognitive and behavioural aspects of insomnia, empowering individuals with strategies to improve sleep quality and break the cycle of sleeplessness. It’s typically conducted by trained therapists and tailored to the specific needs of each person experiencing insomnia.