What does CBT for Insomnia look like?

Many of our clients who first come to us for help with insomnia have done their research and established some good habits (or aspire to!).  We are often asked “what will CBTI teach me that I don’t already know or haven’t already tried?”  Here is a breakdown of interventions you can expect if you do it.

We always start with a thorough assessment of your sleep history, past and present, as well as some basic mental health screening.  We also screen for other possible sleep disorders that may require further assessment or treatment at a sleep clinic.  The first session includes fun facts (well, we think so!) about sleep as well as education about our natural sleep processes.  We also tackle myths about insomnia.

You will then learn how to track your sleep daily using an app or a written sleep diary and this data will be used each week by your clinician to determine set bed and wake times that will help train your body to sleep better.  Keep in mind, this may involve you spending less time in bed initially; this is tricky but well worth it!

If you are looking to reduce or eliminate sleep medications, we coordinate with your prescriber to do a medication taper when the timing is right.

Once sleep scheduling is underway we address issues such as managing anxiety both at night as well as during the day, implementing strategies for when you are lying awake in the middle of the night, and creating healthy daytime habits that promote good sleep at night.  We will also go over sleep hygiene strategies.

Sleep changes take time to take effect.  A course of CBTI can range from four to eight sessions over two to three months.  After you complete it we are always here to help should you run into any issues with sleep in the future.