Cognitive-Behavioral Therapy for Insomnia or CBT-I addresses the behaviors and beliefs (thoughts) that exacerbate insomnia and prevent you from sleeping effectively. Cognitive behavioral therapy for insomnia has consistently been shown to be the most effective first-line treatment in chronic insomnia. In fact, according to the National Institute of Health treatment of insomnia should always start with behavioral techniques.
What Cognitive-Behavioral Therapist for Insomnia (CBTi) Is NOT
Cognitive-Behavioral Therapy for Insomnia (CBTi) does not require:
If you are currently taking sleeping medications, Elika can work with you to reduce your dependence or need for sleeping pills. Afterall, what is the end goal?
Do you want to depend on sleeping pills and medication forever? Cognitive-Behavioral Therapy for Insomnia is a great solution for individuals who are worried about becoming dependent on sleeping pills, are looking for a natural alternative to sleeping pills and are motivated to improve their sleep.
An important component to fixing insomnia is understanding insomnia and sleeplessness are maintained. If you are like most people struggling with insomnia, the bed has become a source of stress and anxiety. You worry about not being able to sleep at night or waking up throughout the night, before your head even hits the pillow. It’s frustrating!
In Cognitive Behavioral Therapist for Insomnia (CBT-i) we address this through sleep stimulus control to help you associate your bed with sleep instead of sleeplessness.
How Does Sleep Stimulus Control Work?
CBT-I is more than just sleep hygiene. The goal of sleep stimulus control is to strengthen the bed as a cue for sleep and weaken it as a cue for wakefulness. These are the fundamental principles of stimulus control:
- Establish a regular wake-up time.
- Go to bed only when sleepy.
- Eventually establish a regular bedtime.
- Don’t lie awake in bed.
- Avoid napping during the day.
Do I really need a therapist to do Cognitive-Behavioral Therapist for Insomnia?
Depending on your specific needs, CBT-I may involve more than sleep restriction and stimulus control. Keep in mind, not all therapists are the same. Being trained in cognitive behavioral therapy alone doesn’t qualify a person to administer CBT-I.