Cognitive Behavioral Therapy for Insomnia
Overview
Cognitive Behavioral Therapy (CBT) for Insomnia is a structured program that helps individuals identify and replace thoughts and behaviors that cause or worsen sleep problems with habits that promote sound sleep. Unlike sleeping pills, CBT for Insomnia addresses the underlying causes of insomnia rather than just relieving symptoms. But it takes time and effort, including a consistent sleep schedule and changes in daytime and bedtime habits.
Understanding Insomnia
Insomnia is a common sleep disorder that can make it hard to fall asleep, hard to stay asleep, or cause you to wake up too early and not be able to get back to sleep. You may still feel tired when you wake up. Insomnia can sap not only your energy level and mood but also your health, work performance, and quality of life.
Causes of Insomnia
Insomnia can be caused by psychiatric and medical conditions, unhealthy sleep habits, specific substances, and/or certain biological factors. It can be short-term (acute) or can last a long time (chronic). It can also come and go, with periods of time when a person has no sleep problems. Acute insomnia can last from one night to a few weeks. Insomnia is called chronic when a person has insomnia at least three nights a week for three months or longer.
Cognitive Behavioral Therapy for Insomnia
Cognitive Behavioral Therapy for Insomnia is a combination of interventions designed to initiate and maintain sleep. It is based on the belief that insomnia is a learned behavior and can be unlearned. The therapy is typically conducted over several sessions with a sleep therapist. The therapist uses a variety of strategies to help improve sleep, including sleep restriction and stimulus control techniques, relaxation training and mind control techniques, and education about sleep and healthy sleep habits.
Techniques Used in CBT for Insomnia
CBT for Insomnia typically involves several techniques. These may include:
- Stimulus Control Therapy: This method helps remove factors that condition the mind to resist sleep. For example, you might be coached to set a consistent bedtime and wake time and avoid naps, use the bed only for sleep and sex, and leave the bedroom if you can't go to sleep within 20 minutes, only returning when you're sleepy.
- Sleep Restriction: Lying in bed when you're awake can become a habit that leads to poor sleep. This treatment reduces the time you spend in bed, causing partial sleep deprivation, which makes you more tired the next night. Once your sleep has improved, your time in bed is gradually increased.
- Sleep Hygiene: This method of therapy involves changing basic lifestyle habits that influence sleep, such as smoking or drinking too much caffeine late in the day, drinking too much alcohol, or not getting regular exercise. It also includes tips that help you sleep better, such as ways to wind down an hour or two before bedtime.
- Cognitive Therapy: This therapy involves teaching people to recognize and change patterns of thought that can interfere with sleep. Cognitive therapy can give you the proper information about sleep norms, age-related sleep changes, and help set reasonable sleep goals, among other things.
Effectiveness of CBT for Insomnia
CBT for Insomnia can be highly effective. In general, CBT for Insomnia can improve sleep and daytime functioning in 70-80% of patients with chronic insomnia, and reduce or eliminate sleeping pill use in 90% of patients. Improvements in sleep are typically maintained for many months, often years, making CBT for Insomnia a more effective long-term treatment for insomnia than medications.
Conclusion
Cognitive Behavioral Therapy for Insomnia is a safe and effective way to treat chronic sleep problems. It is a good choice if you have long-term sleep problems, you're worried about becoming dependent on sleep medications, or if medications aren't effective or cause bothersome side effects. Unlike pills, CBT for Insomnia helps you overcome the underlying causes of your sleep problems.