Organization
Home page
(1) Orientation to CBT-I [Orientation]
For prospective patients
For newly scheduled patients
For referring providers
Referring medical providers
Referring behavioral health providers
About Dr. Binggeli
(2) Assessment [Assessment]
Basic paperwork
Clinical assessment
Sleep diary
Optional questionnaires
(3) Learn about sleep, insomnia, and CBT-I
(4) Reset your biological rhythms [Reset your rhythms]
(4) Retrain your brain [Retrain your brain]
(5) Learn to relax [Learn to relax]
(6) Medications for insomnia
Medications often used for insomnia
Discontinuing medication
(7) Other sleep disorders
Circadian rhythm sleep disorders
Sleep apnea
Excessive daytime sleepiness: Hypersomnia; Narcolepsy & cataplexy
Sleep related movement disorders: Bruxism; Periodic limb movement disorder; Restless legs syndrome
Parasomnias: Nightmare disorder; REM sleep behavior disorder; Non-REM sleep arousal disorders; Confusional arousals; Sleepwalking; Sleep terrors; Other parasomnias: Sleep-related hallucinations; Recurrent isolated sleep paralysis
Orientation to CBT-I [Orientation]
For prospective patients
For newly scheduled patients
For referring providers
Referring medical providers
Referring behavioral health providers
(2) Assessment [Assessment]
Basic paperwork
Clinical assessment
Sleep diary
Additional questionnaires
(3) Reset your biological rhythms [Reset your rhythms]
Restore your sleep rhythms
One of the primary maintaining factors for insomnia is that the biological rhythms that govern your sleep likely have become disrupted. When this happens, your are not sufficiently sleepy when you want to be sleepy. Fortunately there are things you can do to restore and strengthen the biological rhythms that promote sleep. Here are the recommended steps for doing so:
(1) Learn about your biological sleep rhythms [Learn about rhythms]
(2) Attend to things that affect your biological rhythms [Influence your rhythms]
(A) Your sleep-wake schedule
(B) Your exposure to light
(C) Substances that interfere with sleep
(D) Supplemental melatonin (maybe)
(3) The "Systematic Sleep Scheduling" protocol [Systematic Sleep Scheduling]
Determine if it is warranted, and if so, how best to implement it. Safety.
(4) Retrain your brain (to strongly associate your bed with sleep) [Retrain your brain]
Reassociate your bed with sleep
Step 1: Understand about how learned associations affect your sleep
Step 2: Implement best practices for associating your bed with sleep
Reserve the bed for sleep
Don’t go to bed unless you are sleepy.
Don't remain in bed if awake.
Refrain from counterproductive strategies: Working hard at relaxing and meditating while in bed; listening to podcasts or meditation apps; clockwatching.
(5) Learn to relax [Learn to relax]
Relax
Step 1: Learn about how physical and psychological tension interfere with sleep
Stress hormones; chronic muscle tension; mental habits (engaging with thoughts);
Step 2: Learn about relaxation techniques and skills
The relaxation response. Diaphragmatic breathing; relaxing imagery; progressive muscle relaxation; mindfulness mediation
Step 3: Practice relaxation techniques and develop skills during the daytime
Step 4: Implement a wind down period with preventative relaxation
Step 5: Letting go during the night
While in bed: Leave thoughts alone; Refrain from trying to sleep; Refrain from catastrophizing and cultivate acceptance
While out of bed
Here is a link to a story on the research about using a warm bath to promote sleep, along with the reference to the review of the literature.
--
https://www.npr.org/sections/health-shots/2019/07/25/745010965/a-warm-bedtime-bath-can-help-you-cool-down-and-sleep-better
--
Haghayegh, S., Khoshnevis, S., Smolensky, M. H., Diller, K. R., & Castriotta, R. J. (2019). Before-bedtime passive body heating by warm shower or bath to improve sleep: A systematic review and meta-analysis. Sleep medicine reviews, 46, 124–135. https://doi.org/10.1016/j.smrv.2019.04.008
Behavioral therapy for insomnia website domain names
Name Annual cost ($)
cbti.us 12
cbti.site 20
cbti.solutions 20
cbti.guru 28
cbti.online 30
cbti.zone 30
cbti.works 30
cbti.school 40
cbti.guide 40
cbti.clinic 50
cbti.expert 50
cbti.doctor 100
learntosleep.info 12
learntosleep.site 20
learntosleep.solutions 20
learntosleep.zone 30
learntosleep.online 30
learntosleep.guide 40
learntosleep.school 40
learntosleep.clinic 50
learntosleep.coach 60
--
cbti.solutions 20
learntosleep.info 12
learntosleep.solutions 20
learntosleep.guide 40
learntosleep.coach 60
oregonsleepcoach.com 12