CBTI

Insomnia is a sleep disorder characterized by difficulty falling asleep or staying asleep despite having adequate time for sleep. It can have a significant impact on a person's quality of life, leading to daytime fatigue, decreased concentration, mood changes and brain fog.

CBTI is considered the gold standard treatment for chronic insomnia and has been shown to be effective in improving sleep quality and quantity. It typically involves several components such as:

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• Sleep education: Understanding the normal sleep process, sleep needs, and factors that can affect sleep.
   

• Sleep hygiene (hyperlink for tips for a good nights sleep /section below) : Promoting healthy sleep habits, such as maintaining a consistent sleep schedule, creating a comfortable sleep environment, and avoiding substances that interfere with sleep (e.g., caffeine, nicotine, alcohol).
   

• Stimulus control therapy: Associating the bed and bedroom with sleep by establishing a consistent sleep-wake schedule, limiting activities in bed to sleep and sex, and avoiding stimulating activities or environments before bedtime.
   

• Sleep restriction therapy: Restricting the amount of time spent in bed to match the actual amount of sleep obtained, which helps to consolidate sleep and reduce time spent lying awake in bed.
   

• Cognitive therapy: Identifying and challenging negative thoughts and beliefs about sleep, reducing anxiety and worry related to sleep, and promoting more realistic and positive sleep-related cognitions.
   

• Relaxation techniques: Learning and practicing relaxation exercises, such as deep breathing, progressive muscle relaxation, or meditation, to reduce physical and mental tension before bedtime.

CBTI is often delivered in a structured format over several sessions with a trained therapist, but there are also self-help resources and online programs available. Click here for tips on good sleep