Initially this serves as a baseline, and over time, a measure of progress. This is a log where you track your sleep patterns. 8Ĭommon CBT-I techniques/tools for insomnia include: Keeping a Sleep Diary The educational piece focuses on teaching sleep hygiene and providing facts about sleep. The behavioral component of CBT-I involves working on stimulus control and sleep restriction therapy. Clinicians work with clients to restructure dysfunctional beliefs, attitudes and expectations about sleep. spending too much awake time in bed, napping, watching the clock), and anxious thoughts (“I need to get to sleep”).Ĭommon CBT Techniques & Tools for InsomniaĬBT-I intervenes on three different levels: cognitive, behavioral, and educational. 5 Chronic Insomnia is often the product of poor sleep habits, (e.g. Perpetuating factors, behaviors that a person engages in to compensate for or cope with their sleeplessness, (such as napping or reading in bed), can make the problem worse.When our unique set of vulnerabilities is faced with a precipitating factor (a life stressor), the combination is sometimes enough to trigger insomnia symptoms.Our predisposing factors (genetic differences, tendency to ruminate/worry, etc.) make us more or less likely to develop a sleep disturbance.11ĬBT-I is based on the 3-P model of Insomnia that suggests insomnia is caused by the interaction of Predisposing, Precipitating and Perpetuating factors: Patients are also coached in developing sleep-conducive habits, and educated on avoiding behaviors that perpetuate insomnia. More realistic thinking patterns can help people to better regulate their moods, and consequently make behavior choices that are based on reason instead of driven by negative emotions, such as anxiety, anger, or loneliness.ĬBT-I teaches clients to identify, challenge and change the thoughts that are keeping them awake. CBT counselors help clients to identify, challenge and change destructive or disturbing thinking patterns. It is based on the premise that our thoughts drive out emotions and, in turn, our emotions influence our behaviors. What Is Cognitive Behavioral Therapy?Ĭognitive behavioral therapy (CBT) is a short-term, goal-oriented therapy.
#Cognitive behavioral therapy for insomnia free
Private pay fees can range from free at a community or university-based counseling center, to over $200 for a seasoned clinician in private practice. 6 CBT-I is typically covered by insurance. Clients can expect to attend four to ten weekly sessions lasting 30 to 60 minutes with a trained therapist, and can expect long-lasting results. 10ĬBT-I treatment typically follows a structured format. While sleep medications can be effective during periods of high stress or grief, CBT-I addresses the underlying causes of insomnia. 1 Cognitive Behavioral Therapy for Insomnia (CBT-I) is recognized as the first choice intervention for chronic sleep problems. Insomnia symptoms affect approximately one third of all adults.
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