Cognitive Behavioral Therapy for Insomnia

Chronic insomnia affects 10-15% of adult Americans, but few actually seek help. Many are unaware of the long-term consequences of sleep loss or assume that sleeping pills are the only solution.

But there’s good news. When insomnia is not due primarily to an underlying health condition like depression, medications are usually not recommended at all. Rather, sleep experts use cognitive behavioral therapy for insomnia, or CBT-I, to treat chronic insomnia sufferers. CBT-I is highly effective in improving insomnia, has long-lasting benefits and does not have the side effects of many medications.

What experts say about CBT-I

“CBT-I is a proven method to help people return to more normal sleep patterns,” says psychologist Michelle Drerup, PsyD. Behavioral treatments are more effective and longer lasting than sedative hypnotic medications.

“Cognitive behavioral therapy for insomnia is our treatment of choice,” Dr. Drerup says. “It’s really effective – about 70 percent to 80 percent of people who go through treatment have improvements in sleep without medications.”

Some of the goals of CBT-I are to change sleep habits, schedules and behaviors. For example, you may need to change your habit of using your bed for activities such as watching television or working on your laptop.

CBT-I techniques and strategies for a better night’s rest

CBT-I techniques include many strategies such as stimulus control (conditioning yourself to sleep in the bedroom), sleep restriction, sleep hygiene, and relaxation therapy that provides you with tools to deal with worrisome thoughts and daily stressors. CBT-I also includes regular follow-up visits with a behavioral sleep medicine specialist or skilled psychologist to examine your sleep/wake habits and pinpoint the actions that may be preventing you from sleeping soundly.

Dr. Drerup says the best thing you can do to quiet your brain for sleep is to stay consistent. “We need to be more mindful of our sleep routines,” she says. “Your brain likes routine.”