About Cognitive Behavioral Therapy for Insomnia (CBT-I)
The most effective treatment for chronic insomnia.
Based on a scientific understanding of sleep and insomnia.
It addresses the psychological and behavioral factors that maintain insomnia.
A short-term treatment (e.g., 4-8 sessions every other week over 2-3 months).
Goals and methods of CBT-I
Goal 1: Identify the maintaining factors for insomnia
Keep a sleep diary to track symptoms and progress.
Goal 2: Restore physiological sleep rhythms
Strategically make modifications to sleep schedule to influence the two physiological processes that govern sleep: circadian rhythm and sleep drive.
Address other factors that may affect sleep physiology:
Light exposure
Napping
Physical activity
Substances (e.g., caffeine, alcohol)
Core body temperature
Goal 3: Decrease mental and physical tension
Learn and practice relaxation techniques before getting into bed.
During periods of wakefulness try to maintain a calm attitude.
Refrain from engaging in effort to try to fall asleep.
Goal 4: Strengthen the association of the bed with sleep
Reserve your bed only for sleep (sexual intimacy is ok).
Don’t get into bed unless sleepy.
If unable to fall asleep after 20 minutes, get out of bed and do something else until you are sleepy. Then, return to bed.