Cognitive Behavioral Therapy for Insomnia, often called CBT-I, is an accredited method for treating insomnia without sleeping pills. CBT is targeted at changing sleep habits and scheduling factors, together with myths and misconceptions about sleep and wakefulness, that perpetuate sleep complexities.
A recent research study suggests that CBT-I is a safe and effective means of managing chronic insomnia and its effects. Cognitive-behavioral therapy for insomnia includes regular, often weekly visits to a clinician, who will give you a series of sleep assessments, ask you to complete a sleep diary, and work with you in sessions to help you change the way you sleep.
An aspect of CBT-I is called Stimulus Control Instructions. Stimulus Control Instructions are created by observing the patient’s sleep patterns and identifying different actions that may be causing a lack of sleep. For instance, avoid spending time in your bedroom when you are not sleeping, only returning when you can sleep.
A stimulus is anything that can cause a response. This method’s objective is for you to have a positive response when you get into bed at night. It is typically used for people who toss and turn in bed, unable to fall asleep.
This method teaches you how to use the bed only for sleep and for sex. You are not doing anything else in your bed. An individual is also taught to go to bed under stringent circumstances- when sleepy.
This method, with time, helps you to fall asleep faster after you get into bed. You start to have a positive response toward going to bed at night
CBT-I includes Sleep Hygiene Education, a customized list of things you should and should not sleep. It often includes sleeping in a cold, dark room and avoiding caffeine, alcohol, and tobacco before bedtime. Sleep hygiene is most appropriate when customized to fit users’ details and personal profiles. The tailoring process is crucial because it enables the clinician to:
- Demonstrate the extent to which they comprehend the patient’s circumstances
- Critically review the rules, which in many instances, need to be customized for the patient.
When a clinician looks at your assessments and diaries, they will find the elements of your lifestyle that may prohibit you from falling or staying asleep.
Relapse Prevention is an essential element of cognitive-behavioral therapy. The patient needs to understand how to maintain what they’ve learned and prepared for a future flop. However, should you relapse, keep the following in mind:
- Don’t compensate for sleep loss.
- Start stimulus control procedures immediately.
- Re-engage sleep restriction should insomnia persist beyond a few days.