![]() Progressive muscle relaxation, guided meditations and/or simply focusing on taking slow, deep breaths are all common methods of relaxation. Relaxation strategies are meant to reduce body tension and arousal at bedtime. It can also help control or eliminate negative thoughts and worries that keep people awake. 10 Cognitive TherapyĬognitive therapy for insomnia tends to focus on teaching clients to identify and dispute dysfunctional thoughts and attitudes about sleep. Note this is not suggested when drowsiness would pose safety problems. Once sleep has improved, time in bed is gradually increased. This causes partial sleep deprivation and increases the probability that the client will be more tired the next night. It limits the amount of time a client is allowed to spend in bed. This technique is used to standardize the sleep/wake cycle. Examples include setting a consistent wake time, resisting the urge to nap, incorporating some aerobic exercise into your day, limiting caffeine, and making sure your bedroom is dark and at a comfortable temperature. The client is taught which behaviors and what type of environment tend to promote sleep. Stimulus Control aims to strengthen the association between your bed and bedroom with sleeping. Lying awake in bed night after night can result in your bed and bedroom becoming a cue or trigger for wakefulness, frustration and anxiety. The time you went to bed, how long it took to fall asleep, the quality of your sleep, how refreshed you felt upon awakening, etc. Initially this serves as a baseline, and over time, a measure of progress. This is a log where you track your sleep patterns. 8Ĭommon CBT-I techniques/tools for insomnia include: A Sleep Diary The educational piece focuses on teaching sleep hygiene and providing facts about sleep. The behavioral component of CBT-I involves working on stimulus control and sleep restriction therapy. Clinicians work with clients to restructure dysfunctional beliefs, attitudes and expectations about sleep. 11 Common CBT Techniques & Tools for InsomniaĬBT-I intervenes on three different levels: cognitive, behavioral and educational. Patients are also coached in developing sleep-conducive habits, and educated on avoiding behaviors that perpetuate insomnia. spending too much awake time in bed, napping, watching the clock), and anxious thoughts (“I need to get to sleep”).ĬBT-I teaches clients to identify, challenge and change the thoughts that are keeping them awake. ![]() 5 Chronic Insomnia is often the product of poor sleep habits, (e.g. Perpetuating Factors, behaviors that a person engages in to compensate for or cope with their sleeplessness, (such as napping or reading in bed), can make the problem worse. ![]() When our unique set of vulnerabilities is faced with a precipitating factor (a life stressor), the combination is sometimes enough to trigger insomnia symptoms. Our predisposing factors (genetic differences, tendency to ruminate/worry, etc.) make us more or less likely to develop a sleep disturbance. More realistic thinking patterns can help people to better regulate their moods, and consequently make behavior choices that are based on reason instead of driven by negative emotions, such as anxiety, anger, or loneliness.ĬBT-I is based on the 3-P model of Insomnia that suggests insomnia is caused by the interaction of Predisposing, Precipitating and Perpetuating factors. It is based on the premise that our thoughts drive out emotions and, in turn, our emotions influence our behaviors.ĬBT counselors help clients to identify, challenge and change destructive or disturbing thinking patterns. What Is Cognitive Behavioral Therapy?Ĭognitive Behavior Therapy (CBT) is a short-term, goal-oriented therapy. Private pay, per session, fees can range from free at a community or university-based counseling center, to over $200 for a seasoned clinician in private practice. 6 CBT-I is typically covered by insurance. Clients can expect to attend four to ten weekly sessions lasting 30 to 60 minutes with a trained therapist, and can expect long-lasting results. 10ĬBT-I treatment typically follows a structured format. While sleep medications can be effective during periods of high stress or grief, CBT-I addresses the underlying causes of insomnia. 1 Cognitive Behavioral Therapy for Insomnia (CBT-I) is recognized as the first choice intervention for chronic sleep problems. Insomnia symptoms affect approximately one third of all adults.
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