CBT-I
COGNITIVE-BEHAVIOURAL THERAPY FOR INSOMNIA
CBT-I
COGNITIVE-BEHAVIOURAL THERAPY FOR INSOMNIA
Break Insomnia-Perpetuating Habit Loops
CBT-I is a structured, evidence-based approach for treating insomnia. This therapy typically lasts 6-8 weekly sessions, tailored to the individual's needs.
Through CBT-I, you'll learn how certain thought and behavior patterns contribute to difficulties falling and staying asleep, perpetuating insomnia.
Our therapists will work with you to break these habits, restore your natural sleep cycle, and provide tools for maintaining healthy sleep patterns.
Core Components
Stimulus Control
A common contributor to poor sleep quality is spending a lot of time on activities other than sleeping (e.g. reading, watching TV) while in bed. Over time, these habits reinforce the association between wakefulness and the bedroom environment, making it more difficult for you to fall asleep and stay asleep.
If you have insomnia, you may also stay awake tossing and turning in bed and this habit also contributes to the maintenance of the problem. “Stimulus control” is the practice of breaking these habits so that your body and mind learn to re-associate the bedroom with peaceful sleep.
Cognitive Restructuring
People with insomnia often have unhelpful or inaccurate thoughts about their sleep, which can then cause emotions or behaviours that make sleep more difficult. For instance, they may believe that getting insufficient sleep will have immediate disastrous consequences for their health, or that “trying harder” to sleep will solve the problem.
Cognitive restructuring is a process where we will work with you to get a more balanced and objective view of these thoughts. We will teach you how to identify unhelpful thoughts and the consequences of having them, and then work with you to analyze and replace them with rational alternatives. You will be given homework so you can practice these skills between sessions.
Sleep Restriction
People suffering from insomnia often spend extra time in bed to try and “catch up” on the sleep they are losing. Ironically, doing this may perpetuate rather than solve the problem, as well as lead to frustration when sleep does not come easily.
As part of CBT-I, you may work with your therapist to create a more reasonable schedule for being in bed so as to optimize your sleeping time.
Sleep Hygiene Education
Sleep hygiene encompasses various practices and habits that increase the likelihood of obtaining restorative sleep. These habits ensure that you have a good wind-down routine at the end of the day and avoid activities that would cause stress or arousal around bedtime.
Relaxation Training
If stress and anxiety are significant contributors to your insomnia problem, our therapists may teach you relaxation exercises that you can practice at home so that you can ease yourself more easily into sleep at bedtime or if you wake up in the middle of the night.
Take your First Step Towards Better Sleep
Contact us today to schedule a complimentary 15-minute consultation with one of our sleep experts. We're here to listen, understand your unique challenges, and develop a plan to help you achieve the restful sleep you deserve. 🌙