“Sleep is the golden chain that binds health and our bodies together.” – Thomas Dekker. 

This quote is true, especially for those who struggle with insomnia. If you’re one of the millions who find themselves tossing and turning each night, searching for a solution, Cognitive Behavioral Therapy for Insomnia (CBT-I) is the key to unlocking restful, rejuvenating sleep.

You can read in this blog:

• What CBT-I is actually?

• How will it change your negative behaviour into positive?

• What impressions will it have on your mind and behaviour?

• Why can your brain accept it and train so well?

• How long should you have this therapy?

Why do you need to know all this? Because you might be:

• Too embarrassed to discuss your sleeplessness with anyone but need a solution desperately.

• Feeling that people around you are getting irritated with your constant lethargy and bad mood.

• On the verge of losing your job because no one needs an employee who is always sleepy and does blunders.

What Is Insomnia

It is a common sleep disorder millions of people around the globe have. You can have devastating consequences on your health and quality of life. It presents as difficulty falling asleep, staying asleep, or waking up too early. 

This results in daytime fatigue, mood disturbances, impaired concentration, and reduced productivity. Chronic insomnia, which persists for at least three nights a week for three months or longer, can severely disturb your physical and mental well-being.

What is Cognitive Behavioral Therapy for Insomnia (CBT-I)?

This therapy is for insomniac patients only. It will focus on changing your behavior about sleep (lack of). How does it do that? It helps you to change your fearful or apprehensive thoughts about sleep.

The best part? You might not even know you had those thoughts before taking CBT-I. You can recognize and replace them with good reactions that will relax you. Then your sleep can get better.

The goal of CBT-I is to break the cycle of insomnia by addressing the root causes of sleep disturbances and teaching individuals techniques to improve their sleep patterns.

How CBT-I Works to Treat Insomnia?

It recognizes and resolves the cognitive and behavioural issues that cause insomnia. It means:

• You recognize negative thoughts and myths about sleep.

• You maintain a regular sleep-wake schedule.

• You use your bed for sleep and sex only instead of eating, watching TV, etc.

• You use relaxation techniques to reduce pre-sleep anxiety.

• You get education about healthy sleep practices and lifestyle adjustments.

By addressing these areas, CBT-I helps you develop a healthier relationship with sleep and improve your sleep quality.

Cognitive Restructuring

Recognising Negative Sleep Behaviour: They do that through Cognitive Restructuring. You can recognize exactly what you think about stressful and hurtful siuations; why do they stress you out so much that you lose sleep; What should you do so that you can face them; How can you change your reaction and stay relaxed so you can sleep peacefully.

You may be constantly thinking every night:

– I won’t be able to sleep

– Why am I even trying this?

– I will be sleeping at the office tomorrow… Again!

You will obviously not sleep if you keep thinking these things. But how can you stop them?

Cognitive restructuring helps you recognize these thoughts and replace them with more positive or neutral ones, such as “I can relax and fall asleep when my body is ready” or “Even if I don’t sleep perfectly, I can still function tomorrow.”

Replacing Harmful Beliefs with Positive or Neutral Ones: Through cognitive restructuring, you learn to reframe your thoughts about sleep. You change your gloomy thoughts to light-hearted and practical POVs.

For example: You might adopt the POV that you can still have a productive day even if your sleep isn’t ideal… instead of believing that one night of poor sleep will ruin your entire day. This shift in thinking reduces anxiety and helps you take a more relaxed MO to sleep.

Examples of Common Cognitive Distortions and Their Corrections

• Catastrophizing: “If I don’t sleep tonight, I’ll fail my presentation tomorrow.”

Correction: “One night of poor sleep won’t ruin my presentation. I can still perform well.”

• Black-and-White Thinking: “I must get eight hours of sleep, or I’ll be miserable.”

Correction: “Some nights I might not get eight hours, and that’s okay. I can still function well.”

• Overgeneralization: “I never sleep well.”

Correction: “I have had some good nights of sleep, and I can have them again.”

Effectiveness of CBT-I

Research Findings Supporting the Efficacy of CBT-I

Addressing insomnia through evidence-based methods like CBT-I is important for achieving sustainable improvements in sleep quality. CBT-I treats insomnia better than meds. It also helps you build beneficial sleep habits by focusing on changing maladaptive thought patterns and behaviours.

CBT-I vs. Medicines

Sleep medications gives you quick relief. However, they come with side effects and the risk of dependence. CBT-I, on the other hand, addresses the root causes of insomnia without the need for medication. 

In short, it gives you a solution that helps you change your viewpoint about sleep.

Evergreen Benefits of CBT-I

You not only get immediate respite from sleep disruptions but also find a whole host of benefits that make you a better person in general. Some of those benefits are:

• Revamp sleep quality and duration

• Reduced insomnia symptoms

• Enhanced daytime functioning and alertness

• Decreased reliance on sleep medications

• Lowered risk of developing chronic sleep disorders

• Enhanced mood and reduced symptoms of depression and anxiety

• Increased resilience to stress

• Improved cognitive function and memory

• Strengthened immune system

• Enhanced overall well-being and quality of life

Related Read: CBT for Trauma: Benefits, Techniques, and Outcomes

Implementation and Duration of CBT-I

Duration and Structure of CBT-I Programs

These programs have weekly sessions for six to eight weeks. Every session is 30-60 minutes long and focuses on the specifics of cognitive and behavioural therapy. The structure of CBT-I programs is different for every client, but they generally include these components:

• Initial assessment and goal setting.

• Education on sleep and insomnia.

• Shaping your cognitive thoughts from bad to good..

• Behavioural training – You will learn to manage what triggers your insomnia.

• You learn to relax and keep your stress at bay.

• Your therapist might ask you to keep a sleep diary. You will record your sleep and insomniac durations, your feelings about that, and your symptoms.

What to Expect During CBT-I Sessions

Your therapist will take your sleep history first. They will ask you about:

• The timings of your sleeplessness

• Does it happen when you are stressed? Or it just happens without a trigger?

• Your family history

• Perhaps your friends’ and family’s reaction to your situation too.

Your sessions might happen like this:

• You discuss your not-so-relaxing sleep patterns and keep a sleep diary.

• You learn and practise cognitive and behavioural methods to better your sleep.

• Your therapist constantly holds your hand throughout your therapy.

• You both adjust strategies according to how you progress. You also assess where you need to work more.

Monitoring Progress Through Sleep Diaries and Feedback

Your sleep diary will be very useful in CBT-I. You may be able to:

• See clearly when and why you lose sleep. Basically, everything can become clearer when you see it written down.

• Recognize your negative thoughts.

• Know more about your triggering situations and how you try to manage them. Do you freeze? Fight? Run? Or just sulk?

By keeping a detailed record, you and your therapists can identify patterns and make necessary adjustments to the treatment plan.

Regular feedback from the therapist ensures that you stay on track and continue to make progress towards better sleep.

More Tips for Good Sleep

Although CBT-I is a complete approach to treating insomnia, you should follow these hacks too:

• Establish a Regular Sleep Schedule: Go to bed and wake up at the same time every day, even on weekends.

• Create a Restful Environment: Ensure your bedroom is dark, quiet, and cool. Use blackout curtains, earplugs, or a white noise machine if necessary.

• Limit Exposure to Screens: Avoid screens (TV, phones, tablets) at least an hour before bed, as blue light can interfere with melatonin production.

• Avoid Large Meals and Stimulants Before Bed: Refrain from heavy meals, caffeine, and alcohol close to bedtime.

Lifestyle Changes to Push Insomnia Away

• Regular Exercise: It improves sleep quality. However, don’t do vigorous workouts right before going to bed.

• Manage Stress: You can do that by journaling, deep breathing, and mindfulness. It will reduce your stress levels and improve sleep.

• Develop a Relaxing Bedtime Routine: Engage in calming activities before bed,i.e. reading, taking a warm bath, or listening to soothing music.

In a Nutshell

CBT-I helps you manage insomnia and sleep soundly through the night. It teaches you long-term solutions that don’t need medicines. Instead, your therapist cures the cognitive and behavioural factors that cause sleep disturbances. So, Book a FREE consultation TODAY to secure your precious sleep… here at Make It Happen.

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