Understanding insomnia and how CBT-I can help
If you’ve ever experienced sleepless nights, you know how frustrating insomnia can be. Tossing and turning, watching the clock tick closer to morning, and waking up feeling more exhausted than when you went to bed are all too familiar for those who struggle with this common sleep issue. But what exactly is insomnia, and how can Cognitive Behavioral Therapy for Insomnia (CBT-I) help?
What is Insomnia?
Insomnia is a sleep disorder characterized by difficulty falling asleep, staying asleep, or waking up too early and being unable to fall back asleep. It can lead to fatigue, irritability, difficulty concentrating, and a host of other challenges that affect your overall quality of life.
There are two main types of insomnia:
Acute Insomnia: This is short-term and often triggered by stress, illness, or significant life changes.
Chronic Insomnia: This persists for three or more nights a week for at least three months and is often linked to underlying issues such as anxiety, depression, or medical conditions.
While occasional sleeplessness is normal, chronic insomnia can disrupt your health and well-being if left untreated. Fortunately, effective treatments like CBT-I offer hope for lasting relief.
What is CBT-I?
Cognitive Behavioral Therapy for Insomnia (CBT-I) is a structured, evidence-based approach that helps individuals identify and change the thoughts and behaviors that interfere with their sleep. Unlike sleeping pills, which may provide temporary relief, CBT-I addresses the root causes of insomnia for long-term improvement.
CBT-I typically involves the following components:
Sleep Education: Learning about the science of sleep and how your habits affect your rest.
Cognitive Restructuring: Identifying and challenging unhelpful thoughts about sleep, such as “I’ll never fall asleep” or “I need 8 hours of sleep to function.”
Sleep Restriction: Limiting the amount of time spent in bed to rebuild a healthy sleep-wake cycle.
Stimulus Control: Reinforcing the connection between your bed and sleep by eliminating activities like watching TV or scrolling on your phone in bed.
Relaxation Techniques: Learning methods to calm your mind and body, such as deep breathing or progressive muscle relaxation.
Sleep Hygiene: Establishing healthy bedtime routines and optimizing your sleep environment.
How Does CBT-I Work?
CBT-I works by addressing both the mental and behavioral factors contributing to insomnia. Here’s how it can make a difference:
Breaking the Cycle of Insomnia: People with insomnia often develop anxiety about sleep, which only worsens the problem. CBT-I helps reframe negative thoughts and reduce anxiety.
Rebuilding Confidence in Sleep: By improving sleep patterns gradually, CBT-I restores trust in your body’s ability to sleep naturally.
Customizable and Goal-Oriented: CBT-I is tailored to your specific needs and focuses on achievable goals, making it highly effective for diverse individuals.
An Example: From Sleepless to Rested
John, a 55-year-old professional, came to therapy after struggling with insomnia for over a decade. His difficulties began in his forties when he changed careers, but they worsened significantly after his wife’s recent surgery. John described racing thoughts before bed, frequently waking up during the night, and feeling exhausted throughout the day. On average, he was only getting about 4.5 hours of broken sleep each night.
To better understand John’s challenges, his therapist gathered baseline data, including self-reported anxiety levels and sleep patterns. These assessments revealed moderate anxiety and a sleep efficiency rate of less than 65%. Sleep efficiency, which measures the percentage of time spent asleep while in bed, is a key indicator of sleep quality.
John’s therapist used CBT-I to address his insomnia. Early sessions focused on helping John understand how his anxious thoughts and stress levels during the day were impacting his sleep. John hadn’t realized how tense he felt throughout the day or how his habit of pushing through without breaks was contributing to his difficulties. He also worked to improve his sleep routines and reduce time awake in bed. Previously, John was going to bed earlier in the hopes of getting more sleep. Through therapy, he learned that this type of behavior can backfire and make it harder to fall asleep. Through therapy, John learned to:
Identify and change anxious thoughts: Using cognitive restructuring, John reframed his beliefs about sleep and reduced his pre-bedtime worry.
Practice mindfulness and relaxation techniques: These tools helped him calm his mind and body both during the day and before bedtime.
Incorporate mind-body tools: John learned progressive muscle relaxation and focused breathing, which he used to manage stress and create a sense of calm before bed.
Develop healthier habits: By taking short breaks during his workday, staying hydrated, and adding light physical activity, John supported his body and reduced overall stress.
Over time, John’s sleep improved dramatically. By following a consistent sleep schedule, limiting time spent in bed awake, and maintaining a calming bedtime routine, John was able to increase his sleep efficiency to 85%. He now sleeps an average of 7.5 hours a night and wakes up feeling refreshed. Nearly every night, he sleeps through without interruptions.
Additionally, John’s anxiety reduced by more than half, moving from moderate levels to minimal levels as shown in post-therapy assessments. He reported feeling more present and able to enjoy his day-to-day life. CBT-I not only helped him address his insomnia but also empowered him to manage his stress and take better care of his mental and physical health.
Is CBT-I Right for You?
CBT-I is suitable for most people struggling with insomnia, whether it’s related to stress, anxiety, chronic pain, or no apparent cause. If you’ve been relying on sleep aids or simply feel stuck in a cycle of poor sleep, CBT-I might be the solution you’re looking for.
At Tella Psychology, we offer CBT-I as part of our holistic approach to mental health. Our goal is to help you address the underlying factors affecting your sleep and empower you with tools for lasting change.
Ready to Reclaim Your Sleep?
If insomnia is holding you back, know that help is available. Contact us today to learn more about our CBT-I program and take the first step toward better sleep and a brighter tomorrow. Sleep doesn’t have to be a struggle—we’re here to help you find rest and restoration.
