If you are looking for a Los Angeles therapy for insomnia program, you’re in the right place. Elika Kormeili, MFT is a Los Angeles based insomnia therapist offering online therapy for insomnia, anxiety and depression throughout California.
Cognitive behavioral therapy for insomnia, or CBT-I, treats chronic sleep problems and is usually recommended as the first line of treatment. Insomnia can be described as a very common sleep disorder that can make it stay asleep, hard to fall asleep, or cause you to wake up too early and not be able to get back to sleep.
About Los Angeles Therapy for Insomnia
What does cognitive behavioral therapy for insomnia include?
Los Angeles Therapy for Insomnia, Sleep Hygiene
- Relaxation training. These techniques help you calm down your mind and body. Approaches include mindfulness, breathing techniques, imagery, muscle relaxation and others. It also includes tips that help you sleep better, such as ways to wind down an hour or two before bedtime.
- Sleep hygiene and Lifestyle. This involves changing basic lifestyle habits that impact sleep, such as alcohol or drug use, smoking or drinking too much caffeine late in the day, or not getting regular exercise.
- Sleep environment improvement. Your insomnia therapist will also look at your sleep environment to make sure it supports good sleep. This involves things such as keeping your bedroom quiet, dark and cool, not having a TV in the bedroom, and hiding the clock from view.
- Sleep stimulus control. This technique helps remove factors that condition your mind to resist sleep. Basically we want your bed to be associated with sleep rather than sleeplessness so we may set a consistent sleep routine, avoid naps, use the bed only for sleep and sex.
- Sleep restriction. Lying in bed when you’re awake can become a habit that leads to poor sleep. People with insomnia typically lay in bed awake and then become anxiety that they can’t sleep. Sleep restriction treatment reduces the time you spend in bed, causing partial sleep deprivation. This in turn makes you more tired the next night. Once your sleep has improved, your time in bed is gradually increased.
- Remaining passively awake. Also called paradoxical intention, this involves avoiding any effort to fall asleep. Worrying you can’t sleep can actually keep you awake. Letting go of this worry can help you relax and make it easier to fall asleep.
- Biofeedback. This method allows you to observe biological signs such as heart rate and muscle tension and shows you how to adjust them. Your sleep therapist may have you take a biofeedback device home to record your daily patterns. This information can help identify patterns that affect sleep.