In fact, CBT-I is recommended as the first-line treatment for chronic insomnia, before usingsleeping pillsor other medication.
What IS CBT-I?
CBT-I relies on the basicpsychotherapy principles of CBTwhile designing the techniques specifically for insomnia.
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A number of studies have shown CBT-I to be safe and effective in treating insomnia.
A 2024 review of studies involved more than 31,000 people who received CBT-I for an average of six weeks.
It is directed by a psychologist, psychiatrist, or other healthcare provider with expertise in treating sleep disorders.
Get our printable guide for your next doctor’s appointment to help you ask the right questions.
Sleep hygiene factors can include:
CBT-I therapy typically includes education abouthealthy sleep habits.
With CBT-I, you’re taught skills to achieve this goal.
Researchers continue to assess how promising sleep restriction techniques might be used without including other components of CBT-I.
For example, it helps a person to deal with intrusive thoughts when trying to fall asleep.
Constructive worry also can be used to explore thoughts that keep you awake.
Third-Wave Therapy
The third-wave therapy elements of CBT-I involve mindfulness practices.
These therapies are used as a form of meditation and self-awareness.
They can help people with acceptance and control over their thoughts and emotions.
CBT-I programs can use a range of interventions.
However, not all techniques are recommended by the American Academy of Sleep Medicine.
Some CBT-I options include online or app-driven programs.
Each week, your progress will be closely monitored with the use ofsleep logsand other elements.
Feedback and specific guidance will be provided to advance you toward your goals.
Who Benefits?
This individualized program will address the specific goals you have related to your insomnia.
CBT-I can also help young children and adolescents who experience insomnia.
There are also several apps and online programs to consider.
In addition, there are a handful of books based on therapy techniques.
Our Doctor Discussion Guide below can help you start that conversation with a doctor.
Get our printable guide for your next doctor’s appointment to help you ask the right questions.
Specific interventions, including cognitive restructuring and third-wave mindfulness practices, have been shown to be effective.
Talk to your healthcare provider about CBT-I and how it’s possible for you to benefit from intervention.
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American Psychological Association.What is cognitive behavioral therapy?
2023 Jul;107:36-45. doi: 10.1016/j.sleep.2023.04.012
Centers for Disease Control and Prevention.Sleep.
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