What is cognitive behavioral therapy (CBT)?
Cognitive behavioral therapy, or CBT, is a form of psychotherapy that focuses on changing negative thought and behavior patterns. For sleep problems (also known as CBT-I, where the "I" stands for insomnia), the goal is to identify and change the thought patterns and habits that contribute to poor sleep.
Why is CBT effective for sleep problems?
Several studies have shown that CBT-I can be a highly effective treatment for sleep problems. A meta-analysis published in the Annals of Internal Medicine found that CBT-I is as effective as sleep medication in the short term and more effective in the long term as it helps treat the underlying causes of insomnia (Find article here).
How does CBT-I work?
CBT-I combines several techniques to improve sleep quality:
Stimulus-control therapy
This technique helps break the association that can occur between bed and wakefulness. Examples include using the bed only for sleep and sexual activity, and getting up if you can't fall asleep after 20 minutes.
Sleep restriction
Limiting the amount of time spent in bed can increase the urge to sleep, thereby improving sleep efficiency.
Cognitive behavioral therapy
This involves changing the negative thoughts about sleep that can contribute to sleep problems. For example, learning to avoid catastrophic thinking about the consequences of poor sleep.
Relaxation techniques
Learning techniques such as deep breathing, progressive muscle relaxation and mindfulness can help reduce stress and anxiety, which are often contributing factors to sleep problems.
No more restless nights
Benefits of CBT-I over sleep medication
No side effects: Unlike sleeping medication, which can have side effects and risk of addiction, CBT-I has no physical side effects.
Long-lasting results: While sleeping medication often only works temporarily, research shows that the positive effects of CBT-I last even after treatment has ended. Read more here.
Addresses the cause: CBT-I addresses the underlying psychological and behavioral causes of sleep problems, rather than just relieving the symptoms.
Who can benefit from CBT-I?
CBT-I can be beneficial for anyone experiencing sleep problems, whether these problems are chronic or short-term. It is particularly useful for those who want to avoid the use of sleeping medication or who have experienced side effects from medication.
If you suffer from sleep problems, CBT-I can be an effective and long-lasting solution. By focusing on changing negative thought and behavior patterns, you can achieve better and more restorative sleep without the need for medication.
