Cognitive Behavior Therapy for insomnia (CBT-i)

 

the GOLD standard approach for chronic insomnia

CBT-I is the recommended first-line treatment for adults with chronic insomnia by the American Academy of Sleep Medicine and the American College of Physicians. Studies show that 70-80% of adults who successfully complete CBT-I will experience significant improvement or total remission of insomnia symptoms.

build better sleep skills

CBT-I is a short-term, skills-based treatment and more than general sleep advice or “sleep hygiene.” It reteaches your brain how to achieve quality sleep using evidence-based strategies. On average, treatment length is 4-6 visits in total. CBT-I empowers you with the skills to manage insomnia for life.

break free from sleep aids

CBT-I is an effective way to improve your sleep naturally without medication. Studies show that CBT-I is more effective than sleep medication in the long-term, as it’s not a “quick fix” and aims to address the underlying root cause(s) of your insomnia. CBT-I can assist with reducing or discontinuing sleeping pills, so you can sleep soundly, drug-free.

Think you have insomnia? CBT-I may be right for you

Chronic insomnia disorder may involve one or more of the following, occur at least 3 nights a week, and be ongoing for at least 3 months:

  • Difficulty falling asleep

  • Difficulty staying asleep

  • Waking up too early in the morning

  • Non-restorative/poor quality sleep

  • Feeling “tired but wired”

  • Worrying about sleep

CBT-I may involve the following components:

  • Sleep restriction: Restrict time in bed to increase sleep drive, improve sleep quality, and consolidate sleep

  • Stimulus control: Boost sleep drive and ensure bed = sleep

  • Cognitive reframing: Address thoughts that interfere with quality sleep, reduce sleep worry and sleep effort

  • Relaxation training: Reduce “hyperarousal” to allow sleep to unfold (or return) more easily

  • Sleep education: Learn to understand and manage insomnia

  • Sleep hygiene: Address behaviors that interfere with quality sleep, and establish healthy sleep habits

  • Relapse prevention: Set up a realistic plan to prevent chronic insomnia from returning again in the future

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