Sleep Challenges
Sleep is one of the critical components to maintaining one’s mental and physical health. Sleep deficiency increases the risk for developing a chronic illness, immunodeficiency, cardiovascular disease, hormone imbalances, type 2 diabetes, and mental health disorders. CBT for Insomnia (CBT-I) is an evidence-based approach for improving sleep.
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CBT-I targets cognitive patterns, behaviors, and relaxation techniques to improve sleep for individuals with or without an insomnia diagnosis. Cognitive restructuring, stimulus control, sleep restriction, and sleep hygiene are all interventions utilized within CBT-I to address specific barriers inhibiting a person’s ability to sleep.
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Research indicates CBT-I is more effective than sleep medication for treating sleep challenges and is the gold standard for improving sleep onset, duration, and quality. Utilizing CBT-I in a therapeutic setting is most effective though there are things you can do today to start incorporating CBT-I interventions into your routine.
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Identify & reframe unhelpful thoughts associated with sleep. ​
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Set a consistent wake up time. This helps your body adjust to a regular circadian rhythm.
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Only use your bed to sleep. Avoid using the bed for reading, screens, or worrying—this is stimulus control.
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Introduce a 30-minute wind-down period with calming activities before bed.
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You are not alone in your sleep struggles. Many experience these issues and find success with a therapist. Consider experimenting with a few CBT-I skills listed above and see what kind of impact it has on your sleep. If you are interested in leaning further into CBT-I work with a therapist, visit my Headway profile to schedule a consultation.
References:
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Edinger, J. D., & Means, M. K. (2005). Cognitive-behavioral therapy for primary insomnia. Clinical Psychology Review, 25(5), 539-558.
Trauer, J. M., Qian, M. Y., Doyle, J. S., Rajaratnam, S. M., & Cunnington, D. (2015). Cognitive behavioral therapy for chronic insomnia: A systematic review and meta-analysis. Annals of Internal Medicine, 163(3), 191–204.​​​
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