Cognitive-behavioral therapy for insomnia (CBT-I) is typically conducted by a licensed mental health professional, such as a psychologist, psychiatrist, or licensed counselor who has specialized training in sleep disorders. Here are some steps to get CBT-I:
- Talk to your primary care physician or a sleep specialist about your sleep difficulties and ask for a referral to a mental health professional who specializes in sleep disorders and CBT-I.
- Schedule an appointment with the mental health professional and be prepared to discuss your sleep history, current sleep problems, and any underlying psychological or medical issues that may be contributing to your insomnia.
- The therapist will likely conduct a comprehensive evaluation to assess your sleep patterns, behaviors, and beliefs about sleep. They will use this information to develop a tailored treatment plan for you.
- CBT-I typically involves several sessions of individual therapy, usually over the course of several weeks. The therapy may involve sleep education, behavioral techniques, relaxation techniques, cognitive restructuring, and sleep hygiene recommendations.
- It’s important to actively participate in the therapy and practice the techniques outside of the therapy sessions. This may involve keeping a sleep diary, following a regular sleep schedule, and making changes to your sleep environment and habits.
- Your therapist may also recommend other interventions, such as medication or light therapy, to help improve your sleep.
- Regular follow-up sessions may be scheduled to monitor progress and make adjustments to the treatment plan as needed.
It’s important to note that CBT-I may not be covered by all insurance plans, so it’s important to check with your insurance provider before starting treatment.
How You’ll Benefit
Cognitive-behavioral therapy for insomnia (CBT-I) is a type of psychotherapy that focuses on changing negative thoughts and behaviors that interfere with sleep. It has been found to be effective in treating chronic insomnia and has several benefits, including:
Long-term effectiveness: Unlike sleeping pills, CBT-I has long-term effectiveness, even after the treatment has ended.
Improves sleep quality: CBT-I has been shown to improve sleep quality and reduce the time it takes to fall asleep.
Reduces sleep medication use: CBT-I can reduce the need for sleep medications and may help patients avoid their potential side effects.
Addresses underlying psychological factors: CBT-I targets underlying psychological factors that contribute to insomnia, such as stress, anxiety, and depression.
Improves daytime functioning: Better sleep can lead to improved daytime functioning, including increased energy, productivity, and overall mood.
Provides coping skills: CBT-I teaches patients coping skills for dealing with stress and anxiety, which can help them manage insomnia in the long term.
Overall, CBT-I is a safe and effective treatment for insomnia that can have long-term benefits for patients.