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CBT for insomnia


👉CBT for Insomnia?

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Cognitive behavioral therapy for insomnia (CBTI) directs patients through a series of sleep-related behavioral changes.

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The therapist defines the most important expectations for behavioral improvements and helps patients resolve barriers to make adjustments in sleep-related habits.

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Cognitive behavioral therapy for Insomnia can be broken down into 4 parts:

1️⃣STIMULUS CONTROL

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Stimulus control is intended to counteract the conditioning that happens with frequent and ineffective attempts at sleep resulting in the building up of negative associations between sleep planning and the sleep environment.

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Examples:

✔️go to bed only when you're tired

✔️no activity in bed, only sleep

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2️⃣SLEEP CONSOLIDATION

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Example:

✔️limit your time spent in bed to no more than actual time spend sleeping (at first it looks like sleep restriction)

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3️⃣SLEEP HYGIENE

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Example:

✔️improve your daytime habits like exercise regularly, avoid caffeine in the evening, learn to unwind at night.

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4️⃣COGNITIVE THERAPY

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Example:

✔️learn to lower your sleep-related anxiety by journaling etc.

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👉Therapy for sleep disorders is very effective in the long run. Improving your sleep can give you many benefits. It’s essential that you find a therapist/ sleep expert who you can trust, someone you feel comfortable talking to.

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📥If you struggle with your sleep, message us, one of our specialists definitely can help you!

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