Insomnia

Insomnia is a common sleep problem that makes it hard to fall asleep, stay asleep or get restful sleep. About 30-40 % of adults suffer from insomnia at some point in their lives and 10% suffer from chronic insomnia (lasting at least three months).

Therapy, particularly Cognitive Behavioral Therapy for Insomnia (CBT-I), can help you understand what’s causing your sleep problems, develop a personalised plan to improve your sleep, learn skills to manage stress and quiet your mind at night.

What is CBT-I?

CBT-I is a type of therapy specifically designed to help people with insomnia. It’s based on research and is considered the most effective long-term treatment for sleep problems. Unlike sleeping pills, which only provide temporary relief, CBT-I helps you address the root causes of your insomnia and build healthier sleep habits.

A study conducted in the UK found that 70-80% of patients who completed CBT-I experienced significant improvements in sleep quality, including reduced time to fall asleep and fewer nighttime awakenings. The study also reported that the benefits of CBT-I were sustained for up to 12 months post-treatment.

How Does CBT-I Work?

CBT-I focuses on changing the thoughts and behaviours that contribute to poor sleep by:

Changing Unhelpful Thoughts About Sleep

Many people with insomnia worry about not getting enough sleep, which can make the problem worse. CBT-I helps you identify and challenge these thoughts, replacing them with more balanced and calming ones.

Building Better Sleep Habits

CBT-I teaches you how to create a sleep routine that works for you. This might include setting a consistent bedtime, creating a relaxing bedtime routine, and learning how to use your bed only for sleep (not for watching TV or scrolling on your phone).

Sleep Restriction

This might sound surprising, but CBT-I sometimes involves limiting the time you spend in bed to match the amount of sleep you’re actually getting. Over time, this helps your body relearn how to sleep deeply and efficiently.

Relaxation Techniques

Stress and anxiety often make insomnia worse. CBT-I includes relaxation strategies, like deep breathing or mindfulness, to help calm your mind and body before bed.

Stimulus Control

This part of CBT-I helps you break the connection between your bed and sleeplessness. For example, if you’re lying awake for more than 20 minutes, you might get out of bed and do something relaxing until you feel sleepy again.

References:-

Kyle, S. D., et al. (2015). Cognitive Behavioral Therapy for Insomnia in Primary Care: A Randomized Controlled Trial. British Journal of General Practice, 65(635), e161-e169. Available at: https://bjgp.org

National Institute for Health and Care Excellence (NICE). (2022). Insomnia: Management of Insomnia in Adults. Available at: https://www.nice.org.uk

Espie, C. A., et al. (2012). A Randomized, Placebo-Controlled Trial of Online Cognitive Behavioral Therapy for Chronic Insomnia. Sleep Medicine, 13(2), 111-120. Available at: https://www.sleepmedicinejournal.com

Espie, C. A., et al. (2019). Effect of Digital Cognitive Behavioral Therapy for Insomnia on Health, Psychological Well-being, and Sleep-Related Quality of Life. JAMA Psychiatry, 76(1), 21-30. Available at: https://jamanetwork.com

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