Your sleep psychologist will design your treatment plan using the components that
may most benefit you.
The sleep diary is an essential tool for CBT-i. It is used to determine how best to address your insomnia and improve your sleep. Sleep details to record include:
Your sleep psychologist will encourage you to record your sleep each morning, and use it to track your sleep patterns and improvements over time.
Sleep hygiene involves increasing practices that encourage and support sleep, and decreasing or eliminating those that discourage sleep, for example:
Your sleep psychologist will work with you to establish a day-and night-time routine that works for you.
Stimulus control works to break the connection between being in bed and feeling frustrated. After getting into bed to sleep, it’s best to get out if:
Depending on your mind’s response to lying awake in bed, your sleep psychologist will identify strategies that could help you relax so you can go back to bed when you start feeling sleepy again.
A temporary restriction of sleep time works to build your sleep drive –the longer you’re awake, the more your need for sleep increases. This allows you to eventually fall asleep faster and stay asleep more soundly through the night. Sleep restriction can be hard at first, but is one of the most effective components of CBT-i. It may involve:
Your sleep psychologist will tailor the approach so that it works for your needs and routine.
Relaxation training involves learning techniques that can help you cope with periods of stress. These are simple techniques that can be practised for a few minutes as needed in or out of bed:
Your sleep psychologist will explain how and when you can incorporate them into your routine to reduce stress and anxiety, and help you transition into and back to sleep.
The cognitive part of CBT-i involves changing thoughts that can make it very difficult to sleep, particularly feelings of guilt and anxiety about not sleeping. It may involve:
Your sleep psychologist will help you examine unhelpful thoughts you may have about sleep. Through sessions and homework, you’ll learn to question these thoughts as they arise, and reframe them more positively.
CBT-i is suitable for most people with long periods of insomnia. It is effective for people of all ages including those with co-existing conditions and medications such as:
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