Cognitive Behavioural Therapy for insomnia (CBT-I) or (CBTi) is recommended for the treatment of Chronic Insomnia by the American College of Physicians (ACP) and the American Academy of Sleep Medicine (AASM).
“Insomnia is considered chronic if a person has trouble falling asleep or staying asleep at least three nights per week for three months or longer.” Sleep Foundation
CBT-I was developed to help treat chronic insomnia. I’m a therapist who believes in CBT because I’ve seen how it can help my clients – Mary Cross, CBT Specialist.
I use CBT to treat chronic insomnia by addressing how your thoughts, feelings and actions might be affecting your body and interfering with your sleep, as well as evidenced based techniques that help adjust your body’s sleep needs.
“Cognitive behavioral therapy (CBT) is a short-term, goal-oriented psychotherapy treatment that takes a hands-on, practical approach to problem-solving. Its goal is to change patterns of thinking or behavior that are behind people’s difficulties, and so change the way they feel.”
My CBT-I Approach
Ideally, before we begin working together, you have already:
- Tried to improve your “sleep hygiene“.
- Consulted your health practitioner or naturopath in order to evaluate or rule out physical causes of insomnia. Some times blood work is needed to rule out illness. Physicians can refer you to a free sleep study that can also help determine causes such as sleep apnea.
- Are not currently on sleeping medication, working shifts, or overusing drugs or alcohol.
Number of Sessions:
Everyone’s needs are different, but generally people need 3-6 sessions.
- We can start with a free 30 minute consult to see if my approach is a good fit for your needs.
- We follow with a one hour session in order for me to get a good background on your lifestyle, sleep problems and the impacts on your life.
- Follow up sessions are usually 30 minutes. They are practical and focused on CBT skills and “homework” follow up.
Sessions can be twice weekly, every week or spread out to every two weeks.. In between sessions, you may be asked to maintain a sleep diary and to try out “homework” including new tools and techniques or a sleep restriction program to reset your sleep drive.