ABOUT SLEEP DISORDERS
When we can’t fall asleep or we awaken frequently, or when sleep does not restore our energy and vitality, we might need to reach out for help. A number of psychological interventions have been designed to evaluate and help people regain the benefits of normal sleep. Cognitive Behavioral Therapy for Insomnia (CBT-I) utilizes standard cognitive interventions coupled with behavioral strategies that specifically target sleep disruption. CBT-I can be highly effective in improving the quality of both a person’s sleep pattern and their daytime functioning.
CBT-I incorporates techniques and interventions designed to avoid the traps of two things:
1) A person’s expectation to feel better instantly, and
2) when a person is focused so much on improving their sleep that the pressure to improve overwhelms their ability to feel better.
How it Works
The utilization of cognitive work in CBT-I focuses on changing the sleepers’ unrealistic expectations and beliefs about sleep. For example, “I must fall asleep right now to get 8 hours of sleep,” “I must get 8 hours of sleep or tomorrow I’m going to fail.” Together we will work to alter beliefs and attitudes about sleeping by exploring information on topics such as normal amounts of sleep and a person’s ability to compensate for lost sleep. We will also process and explore thoughts and feelings that contribute to disruptions and loss of sleep.
Behavioral strategies in CBT-I often include stimulus control therapy, sleep restriction therapy, and sleep hygiene. These strategies are designed to break associations with being in bed that are not related to sleep, enable you to get deeper and more restful sleep and establish more ideal environments for sleep and wakefulness.
In addition to the cognitive and behavioral strategies discussed above, we will track sleep patterns, explore psycho-education associated with how sleep works, willingness, and tracking effectiveness of the above techniques. CBT-I is a collaborative process with benefits that are often derived through weekly sessions that last around 8-10 weeks.