Cognitive Behavioral Therapy for Insomnia (CBT-I) is an evidenced-based therapy for insomnia. It is a structured program that helps to identify and replace thoughts and behaviors which cause or worsen sleep problems, with healthy habits that promote sleep. Unlike sleeping pills, CBT-I helps to overcome the underlying causes of sleep problems.
The cognitive part of CBT-I teaches clients to recognize and change beliefs that affect the ability to sleep. This type of therapy can help in managing negative thoughts and worries that results in difficulty falling asleep. The behavioral part of CBT-I helps in developing good sleep habits and avoiding behaviors that prevent sound sleeping.
Techniques used in CBT-I
- Stimulus control therapy.
- Sleep restriction
- Sleep hygiene
- Sleep environment improvement
- Relaxation training
- Remaining passively awake
If you suffer from insomnia, CBT-I with VRIT and biofeedback can be helpful.