![]() Does CBT-I Work?ĬBTi is considered to be a highly effective treatment of chronic insomnia, which is why it is recommended as the first-line treatment for insomnia. Likewise, treatment can also be shorter if the problem is relatively straightforward. Treatment can last longer if there are more complex mental or physical health problems that also need to be addressed. We consider keeping a sleep diary to track your sleep schedule an integral part of treatment.Īs a treatment, CBT-i is well researched and the most effective treatment approach used in research is approximately five to six, 45-60 minute sessions spread over eight weeks. Once these factors are addressed, treatment then targets sleep-related anxiety and other cognitive elements that promote poor sleep and trying to sleep. Treatment for chronic sleep problems will begin by targeting sleep physiology factors first using behavioral treatments such as sleep stimulus control and reducing time spent in bed awake using sleep opportunity reduction (sometimes called sleep restriction or sleep compression). The typical structure of treatment will start with education around how sleep works and the main determinants of your sleep quality and quantity. Treatment is delivered one to one by an experienced and qualified mental health practitioner, specifically trained in CBTi, such as a sleep psychologist. This has the benefit of ensuring that people with insomnia can manage any future sleep problems or issues that arise.Ĭognitive behavioral therapy for insomnia has multiple components.Ĭore behavioral components of CBT-i target physiological imbalances in an insomniac’s sleep/wake system that can be present, as well as sleep-related neurocognitive factors that keep insomnia going.Ĭore cognitive treatments target sleep-related anxiety and cognitive elements that can contribute to mental arousal and a “busy mind”. How Does Cognitive Behavioral Therapy For Insomnia Work?ĬBTi is a specific form of cognitive therapy tailored towards addressing the issues that contribute to insomnia.Īt heart, cognitive behavioral therapy for insomnia is a skills based approach that requires the patient/client to learn specific behavioural and cognitive approaches to managing their insomnia. So you could expect you may be asked questions about sleep hygiene and be given sleep hygiene instructions during an insomnia assessment interview prior to commencing treatment for insomnia. While sleep hygiene information is readily available on the internet, it is well known in sleep medicine that sleep hygiene is not effective as a treatment for insomnia.īut it is fair to say that good sleep hygiene is necessary, but not sufficient to achieve successful treatment of insomnia. Sleep hygiene is about changing sleep habits, bedtime routines such as relaxation training, and engaging in healthy sleep practices (e.g. CBT-i is quite different from sleep hygiene. Is CBT For Insomnia The Same As Sleep Hygiene? #1) treatment for those suffering from chronic insomnia by the American Academy Of Sleep Medicine, the Australasian Sleep Association, BPAC (New Zealand GP education), Sleep Foundation and virtually all GP colleges worldwide, including the American College of Physicians. ![]() In fact, CBT for insomnia is the recommended first-line (i.e. It is also a natural remedy for insomnia disorder in that it does not require any medications, sleeping pills, herbal supplements or sleep aids. It is an insomnia-specific form of behavioral therapy that addresses the underlying causes of insomnia, both physiological and psychological. Cognitive Behavioral Therapy for Insomnia (sometimes called CBT-I or CBTi for short), is a scientifically researched therapy for chronic insomnia disorder.
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