Cognitive Behavioral Therapy for Insomnia

Insomnia is a common disorder, and effective treatment is available so that you can get the sleep that you need. CBT-I is a safe, effective, non-drug insomnia treatment.

Here is a little information on what CBT-I involves when working with me.

• Stimulus control therapy. I will work with you to identify the thoughts that your mind has created that resists sleep. For example, I will coach you on setting up bedtimes and wake times and what to do when you cant’s fall asleep.
  

• Sleep restriction. Probably the most challenging part of CBT-I. Sleep restriction works to reduce the time that you spend in bed, causing some sleep deprivation, which makes you more sleep for the next night. Once we see data that your sleep has improved, your time in bed is gradually increased.
  

• Sleep hygiene. We will work to change your basic lifestyle habits that affect your quality of sleep. For example, working on ways to wind down before bedtime, things that you might want to minimize consumption of.
  

• Sleep environment improvement. We will work on how to make your bedroom a great place to sleep!
  

• Relaxation. We will work on techniques on how to calm your body and mind.
  

• Paradoxical intention. We are going to work on reducing the avoidance of any effort to fall asleep. Paradoxically, working that you can’t sleep can actually keep you awake. We’ll work on “letting this go.”