Cognitive Behavioral Therapy for insomnia (CBT-I)
(CBT-I) is a type of therapy that helps people improve their sleep by addressing thoughts, behaviors, and patterns that may contribute to insomnia.
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Looking at how your thoughts about sleep can affect your ability to fall asleep. It helps you identify and change negative thoughts or worries about not sleeping well.
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Addressing behaviors that might contribute to insomnia, such as irregular sleep schedules or spending too much time in bed awake. CBT-I helps establish healthier sleep habits.
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Restricting the amount of time spent in bed to match the actual time spent sleeping. This helps build a stronger association between the bed and sleep
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Creating a sleep-conducive environment and associating the bed with sleep rather than wakefulness.
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Changing negative thoughts or worries about sleep into more positive and realistic ones, reducing anxiety about the process of falling asleep.
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Teaching relaxation techniques to manage stress and calm the mind before bedtime.
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Establishing healthy sleep habits, such as maintaining a consistent sleep schedule, creating a comfortable sleep environment, and avoiding stimulants close to bedtime.
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Gradually increasing the time spent in bed as sleep improves, allowing for a more natural and positive sleep routine.