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CBT-i

Cognitive Behavioural Therapy for Insomnia

Getting enough sleep can have a profound effect on our physical and mental heath. When we experience challenges in our lives, sleep is often impacted, and the link between anxiety and insomnia can act like a vicious circle. CBTi can be an effective treatment for chronic sleep problems and is often recommended as an alternative to medication. Unlike sleeping pills, CBTi recognises and addresses the underlying causes of sleep problems.

Getting enough sleep can have a profound effect on our physical and mental heath. When we experience challenges in our lives, sleep is often impacted, and the link between anxiety and insomnia can act like a vicious circle. CBTi can be an effective treatment for chronic sleep problems and is often recommended as an alternative to medication. Unlike sleeping pills, CBTi recognises and addresses the underlying causes of sleep problems.

insomnia CBT

What is CBT-i?

CBTi is a structured program that helps you identify and replace thoughts and behaviours that create or worsen sleep problems with habits that help improve sleep. The cognitive part allows you to recognise and change beliefs that affect your ability to sleep helping control or eliminate negative thoughts and worries that keep you awake. The behavioural part helps you develop good sleep habits and avoid behaviours that prevent you from sleeping well.

There are several different approaches that may be used in CBT-i

  • Stimulus control therapy

  • Sleep restriction

  • Sleep hygiene 

  • Sleep environment improvement 

  • Relaxation training

  • Remaining passively awake. (Also called paradoxical intention)

 

The most effective treatment approach may combine several of these methods.

How we may use CBT-i

As an integrative counsellor, I may introduce aspects of CBT-i into our sessions, as part of a more holistic approach to anxiety; looking at ways that sleep may be affecting day-to-day life. Alternatively you may be looking for a more focused approach. In this case a program of CBT-i can be created in 6-8 sessions, depending on the individual needs of the client. Cost is £45 per session, with a £20 discount for block booking.

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