Cognitive-Behavioral Therapy for Insomnia
If you are having trouble sleeping, you are not alone. Sleep difficulties are an extremely prevalent health problem, with about 33% to 50% of adults reporting regular difficulty falling asleep or staying asleep. Prolonged sleep disruption contributes to a variety of health problems, including cognitive impairment, reduced immune function, metabolic imbalance, anxiety and depression.
The most effective nonpharmacological treatment for chronic insomnia is cognitive-behavioral therapy for insomnia (CBT-i). CBT-i produces results that are equivalent to sleep medication, with no side effects, fewer episodes of relapse, and a tendency for sleep to continue to improve long past the end of treatment. Whereas sleeping pills mask the symptoms of insomnia, CBT-i promotes a genuine learning process that restores and maintains the body’s natural sleep mechanism. The CBT-i process involves learning skills to quiet your mind, relax your body, develop positive expectations about sleep and engage in lifestyle practices that support your body’s natural circadian rhythm.
Typically CBT-i takes about 6-8 weeks to produce a positive, sustained improvement in sleep. During the course of treatment, you keep a detailed sleep diary which I will review with you at each session. I will provide you with systematic guidance and support during the course of therapy to help you implement the CBT-i procedures. Once sleep has improved significantly, a follow-up session can be helpful to reinforce and sustain the gains you have made.