Insomnia

Insomnia is persistent trouble falling, staying asleep or early waking that affects how you feel and function during the day. CBT-I is a medication free, evidence-based treatment that retrains your sleep and eases worry about sleep, with benefits that last.

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What does CBT for Insomnia look like?

CBT-I is a structured, time-limited evidence based, first line recommended treatment that helps you improve sleep by changing the behaviors and thought patterns that interfere with it in 4-8 sessions.

  • Sleep tracking. Start keeping a log about sleep including various habits around sleep.

  • Sleep scheduling (sleep restriction). Time in bed is temporarily matched more closely to the time you are actually sleeping, then gradually adjusted. This builds sleep drive and consolidates sleep.

  • Sleep education and sleep habits. You learn how your sleep works and adjust routines which support it.

  • Cognitive restructuring. You examine unhelpful beliefs about sleep and its consequences and replace them with more balanced, realistic ones, reducing nighttime worry.

  • Relaxation and wind-down skills. You practice techniques that lower physical and mental arousal before bed.